{"id":5846,"date":"2016-12-28T12:09:24","date_gmt":"2016-12-28T17:09:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5846"},"modified":"2016-12-28T20:54:40","modified_gmt":"2016-12-29T01:54:40","slug":"nationals-gen-aerobic-wk-66-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5846","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 6\/6 &#8211; Wednesday"},"content":{"rendered":"<p>Aerobic Threshold Session<\/p>\n<p>Warm Up:\u00a0 400m<\/p>\n<p>EN-1\/Kick: 900<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 kick 50 swim)<\/li>\n<li>2 x 50 BK Fins Kick<\/li>\n<li>200 BK Fins<\/li>\n<li>2 x 50 FS Fins Kick<\/li>\n<li>200 FS Pull<\/li>\n<\/ul>\n<p>EN-2: 700<\/p>\n<ul>\n<li>2 x 100 BK on 2:00, swim &lt; 1:35<\/li>\n<li>2 x 50 BK on 1:00, swim &lt;45<\/li>\n<li>2 x 25 BK on 30, swim &lt;20<\/li>\n<li>50 easy<\/li>\n<li>2 x 100 FS on 1:44, swim &lt;1:25<\/li>\n<li>2 x 50 FS on 1:00, swim &lt;40<\/li>\n<li>2 x 25 FS on 30, swim &lt;17<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 200m<\/p>\n<ul>\n<li>100 BK Fast\u00a0 (act: 1:23 &#8230; same as last year this week)<\/li>\n<li>150 easy<\/li>\n<li>100 FS Fast (act: 1:11 &#8230; same as last year this week)<\/li>\n<li>150 easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Threshold Session Warm Up:\u00a0 400m EN-1\/Kick: 900 2 x (25 Kick, 50 swim, 25 kick 50 swim) 2 x 50 BK Fins Kick 200 BK Fins 2 x 50 FS Fins Kick 200 FS Pull EN-2: 700 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5846\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5846"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5846"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5846\/revisions"}],"predecessor-version":[{"id":5849,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5846\/revisions\/5849"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5846"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5846"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5846"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}