{"id":5860,"date":"2017-01-03T11:08:14","date_gmt":"2017-01-03T16:08:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5860"},"modified":"2017-01-04T10:20:47","modified_gmt":"2017-01-04T15:20:47","slug":"nationals-gen-aerobic-wk-77-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5860","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 7\/7 Tuesday"},"content":{"rendered":"<p>Borden 12:00 &#8211; Speed BK<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery:\u00a0 300m<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick 50 swim)<\/li>\n<\/ul>\n<p>EN-1 for FS \/ Kick: 700 \/ 200<\/p>\n<ul>\n<li>2 x 50 FS Fin Kick<\/li>\n<li>2 x 100 FS Fins<\/li>\n<li>50 scull<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 100 FS Pull<\/li>\n<li>50 scull<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 100 FS<\/li>\n<\/ul>\n<p>EN-2 for BK:\u00a0 200<\/p>\n<ul>\n<li>4 x 50 BK on 1:15, desc from 48<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP for BK:\u00a0 175 \/ 350 recovery<\/p>\n<ul>\n<li>75 BK Fast, 25 easy, 2 x 50 BK on 1:15 (act:\u00a0 1:00)<\/li>\n<li>2 x (50 BK Fast on 1:00, 2 x 50 BK on 1:15) (act:\u00a0 38, 39)<\/li>\n<li>2 x (25 BK Fast, 25 easy) on 1:30 (act:\u00a0 18, 18)<\/li>\n<\/ul>\n<p>LAP Kick BK:<\/p>\n<ul>\n<li>2 x (25 BK Sprint kick, 25 easy) (act:\u00a0 23, 25)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden 12:00 &#8211; Speed BK Warm Up:\u00a0 500m Recovery:\u00a0 300m 2 x (25 Kick, 50 swim, 25 Kick 50 swim) EN-1 for FS \/ Kick: 700 \/ 200 2 x 50 FS Fin Kick 2 x 100 FS Fins 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5860\">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\/5860"}],"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=5860"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5860\/revisions"}],"predecessor-version":[{"id":5862,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5860\/revisions\/5862"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5860"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}