{"id":6725,"date":"2018-11-28T23:30:06","date_gmt":"2018-11-29T04:30:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6725"},"modified":"2018-12-03T23:17:43","modified_gmt":"2018-12-04T04:17:43","slug":"general","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6725","title":{"rendered":"Nationals &#8211; General Aerobic WK 1\/4 &#8211; Thursday"},"content":{"rendered":"<p>Warm Up: 600m<\/p>\n<ul>\n<li>200 FS-BK mix<\/li>\n<li>200 FS Pull Snorkle<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Recov: 300<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick 50 swim) 1x FS, 1x BK<\/li>\n<\/ul>\n<p>EN-1\/2 \/ Kick:\u00a0 800 \/ 400 \/ 200 \/ 100 recov<\/p>\n<ul>\n<li>50 Scull<\/li>\n<li>4 x 50 BK Fins on 1:00<\/li>\n<li>2 x 100 BK on 2:00, swim 1:37<\/li>\n<li>4 x 50 BK on 1:05, desc 1-4 from 49<\/li>\n<li>4 x 25 BK Kick 45<\/li>\n<li>50 easy<\/li>\n<li>50 Scull<\/li>\n<li>4 x 50 FS Pull on 1:00<\/li>\n<li>2 x 100 FS on 1:45, swim 1:27<\/li>\n<li>4 x 50 FS on 1:00, desc 1-4 from 42<\/li>\n<li>4 x 25 FS kick on 45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP: 200m \/ 200 recov<\/p>\n<ul>\n<li>2 x 4 x [25 Sprint IM seq, 25 Easy] on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 600m 200 FS-BK mix 200 FS Pull Snorkle 200 IM Drills Recov: 300 2 x (25 Kick, 50 swim, 25 Kick 50 swim) 1x FS, 1x BK EN-1\/2 \/ Kick:\u00a0 800 \/ 400 \/ 200 \/ 100 recov &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6725\">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\/6725"}],"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=6725"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6725\/revisions"}],"predecessor-version":[{"id":6751,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6725\/revisions\/6751"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6725"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}