{"id":6722,"date":"2018-11-27T09:58:55","date_gmt":"2018-11-27T14:58:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6722"},"modified":"2018-12-03T23:14:26","modified_gmt":"2018-12-04T04:14:26","slug":"nationals","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6722","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 1\/4 Tuesday"},"content":{"rendered":"<p>Warm Up: 700m<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<li>200 FS Pull<\/li>\n<li>4 x 25 BR<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>EN-1 \/ Kick:\u00a0 900 \/ 450 \/ 150 recov<\/p>\n<ul>\n<li>100 BK Kick Fins Steady<\/li>\n<li>2 x 25 BK Fins Kick Strong on 1:00<\/li>\n<li>50 easy<\/li>\n<li>3 x 100\u00a0BK on 2:00, swim 1:37<\/li>\n<li>100\u00a0FS Kick Fins Steady<\/li>\n<li>2 x 25\u00a0FS Fins Kick Strong on 1:00<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 FS on 1:45, swim 1:27<\/li>\n<li>100 BR Kick Steady<\/li>\n<li>2 x 25 BR Kick Strong on 1:00<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>SDK: 75m \/ 75 recov<\/p>\n<ul>\n<li>3 x dive maximum SDK, easy rest of 50<\/li>\n<li><del>2 x BK SDK<\/del><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP: 150 \/ 150 recov<\/p>\n<ul>\n<li>3 x [50 FS Sprint, 50 Easy] on 2:30 (32, 32.5, 34)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 700m 200 BK Fins 200 FS Pull 4 x 25 BR 200 IM Drills EN-1 \/ Kick:\u00a0 900 \/ 450 \/ 150 recov 100 BK Kick Fins Steady 2 x 25 BK Fins Kick Strong on 1:00 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6722\">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\/6722"}],"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=6722"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6722\/revisions"}],"predecessor-version":[{"id":6750,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6722\/revisions\/6750"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6722"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}