{"id":6237,"date":"2018-01-10T10:39:35","date_gmt":"2018-01-10T15:39:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6237"},"modified":"2018-01-12T10:18:48","modified_gmt":"2018-01-12T15:18:48","slug":"sprint-season-gen-aerobic-wk-12-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6237","title":{"rendered":"Sprint Season &#8211; Gen Aerobic WK 1\/2 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2\/Kick: 800\/100\/400<\/p>\n<ul>\n<li>4 x 50 Fin kick on 1:00<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 2:00<\/li>\n<li>2 x 50 Kick on 1:30, 1x FS, 1x BK<\/li>\n<li>5 x 50 BK on 1:05, Desc 1-5<\/li>\n<li>5 x 50 FS on 1:00, Desc 1-5<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP: 200 (200 Recovery)<\/p>\n<ul>\n<li>50 BK Fast on 1:00, 2 x 50 BK Recovery on 1:15<\/li>\n<li>2 x (25 BK Fast, 25 easy) on 1:30<\/li>\n<li>50 FS Fast on 1:00, 2 x 50 FS Recovery on 1:15<\/li>\n<li>2 x (25 FS Fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m EN-1\/2\/Kick: 800\/100\/400 4 x 50 Fin kick on 1:00 2 x 100 BK on 2:00 2 x 100 FS on 2:00 2 x 50 Kick on 1:30, 1x FS, 1x BK 5 x 50 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6237\">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\/6237"}],"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=6237"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6237\/revisions"}],"predecessor-version":[{"id":6241,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6237\/revisions\/6241"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6237"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}