{"id":6251,"date":"2018-01-19T10:05:07","date_gmt":"2018-01-19T15:05:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6251"},"modified":"2018-01-19T10:05:07","modified_gmt":"2018-01-19T15:05:07","slug":"sprint-season-gen-aerobic-wk-22-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6251","title":{"rendered":"Sprint Season &#8211; Gen Aerobic WK 2\/2 &#8211; Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 400<\/p>\n<ul>\n<li>2\u00a0x 50 Fin Kick on 1:00<\/li>\n<li>2 x 50 Kick on 1:30<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<\/ul>\n<p>EN-1\/2: 1000<\/p>\n<ul>\n<li>4 x 100\u00a0BK on 2:00, 2x Fins, 2x Full<\/li>\n<li>4\u00a0x 100\u00a0FS on 1:45, 2x Pull, 2x Full<\/li>\n<li>4\u00a0x 50 Choice on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2\/3: 150\/100<\/p>\n<ul>\n<li>4\u00a0x\u00a025 BK on 45, Desc 1-4<\/li>\n<li>4\u00a0x 25 FS on 45, Desc 1-4<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0300 (300 Recovery)<\/p>\n<ul>\n<li>2 x [50 BK Fast on 1:00, 2 x 50 BK recovery]<\/li>\n<li>2 x [50 FS Fast on 1:00, 2 x 50 FS recovery]<\/li>\n<li>4\u00a0x (25\u00a0Fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m Kick:\u00a0 400 2\u00a0x 50 Fin Kick on 1:00 2 x 50 Kick on 1:30 2 x 50 BR Kick on 1:15 EN-1\/2: 1000 4 x 100\u00a0BK on 2:00, 2x Fins, 2x Full 4\u00a0x 100\u00a0FS on 1:45, 2x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6251\">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\/6251"}],"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=6251"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6251\/revisions"}],"predecessor-version":[{"id":6252,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6251\/revisions\/6252"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6251"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}