{"id":6239,"date":"2018-01-12T10:26:57","date_gmt":"2018-01-12T15:26:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6239"},"modified":"2018-01-12T18:07:19","modified_gmt":"2018-01-12T23:07:19","slug":"sprint-season-gen-aerobic-wk-12-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6239","title":{"rendered":"Sprint Season &#8211; Gen Aerobic WK 1\/2 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon\u00a0 <strong><span style=\"color: #ff0000;\">POOL CLOSED<\/span><\/strong><\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2\/Kick: 800\/200\/400<\/p>\n<ul>\n<li>2 x 200 (BK, FS)<\/li>\n<li>2\u00a0x 100 Fin kick<\/li>\n<li>50 scull<\/li>\n<li>2 x 100 (BK, FS<\/li>\n<li>2 x 50 Kick<\/li>\n<li>50 scull<\/li>\n<li>4 x 50 BK on 1:05 as 2 x (aerobic pace, threshold pace)<\/li>\n<li>4 x 50 FS on 1:00 as 2 x (aerobic pace, threshold pace)<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>50 scull<\/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","protected":false},"excerpt":{"rendered":"<p>Borden Noon\u00a0 POOL CLOSED Warm Up:\u00a0 500m EN-1\/2\/Kick: 800\/200\/400 2 x 200 (BK, FS) 2\u00a0x 100 Fin kick 50 scull 2 x 100 (BK, FS 2 x 50 Kick 50 scull 4 x 50 BK on 1:05 as 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6239\">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\/6239"}],"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=6239"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6239\/revisions"}],"predecessor-version":[{"id":6243,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6239\/revisions\/6243"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6239"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}