{"id":5852,"date":"2016-12-30T10:37:48","date_gmt":"2016-12-30T15:37:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5852"},"modified":"2016-12-30T18:56:40","modified_gmt":"2016-12-30T23:56:40","slug":"nationals-gen-aerobic-wk-66-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5852","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 6\/6 &#8211; Friday"},"content":{"rendered":"<p>Borden 12:00 &#8211; Speed<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 600 \/ 400<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<li>50 FS Kick on 1:30<\/li>\n<li>2 x 25 FS Kick on 45<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>100 BK Kick<\/li>\n<li>50 BK Kick on 1:30<\/li>\n<li>2 x 25 BK Kick on 45<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<\/ul>\n<p>LAP: 600 \/ 1150 recovery<\/p>\n<ul>\n<li>4 x (50 FS Fast on 1:00, 2 x 50 FS recovery on 1:00) (act:\u00a0 34, 35, 35, 34)<\/li>\n<li><del>50 scull<\/del><\/li>\n<li><del>4 x (50 BK Fast on 1:00, 2 x 50 BK recovery on 1:15)<\/del><\/li>\n<li><del>50 scull<\/del><\/li>\n<li><del>4\u00a0x (25 FS Fast, 25 easy) on 1:30+<\/del><\/li>\n<li><del>50 scull<\/del><\/li>\n<li><del>4 x (25 BK Fast, 25 easy) on 1:30+<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden 12:00 &#8211; Speed Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 600 \/ 400 100 FS Kick 50 FS Kick on 1:30 2 x 25 FS Kick on 45 3 x 100 FS on 1:45 100 BK Kick 50 BK Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5852\">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\/5852"}],"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=5852"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5852\/revisions"}],"predecessor-version":[{"id":5854,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5852\/revisions\/5854"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5852"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}