{"id":6758,"date":"2018-12-04T00:34:50","date_gmt":"2018-12-04T05:34:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6758"},"modified":"2018-12-05T22:50:23","modified_gmt":"2018-12-06T03:50:23","slug":"nationals-general-aerobic-wk-24-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6758","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 2\/4 Thursday"},"content":{"rendered":"<p>Warm Up: 500m<\/p>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>2\u00a0x 50 FS Kick on 1:30<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2:\u00a0 600 \/ 300<\/p>\n<ul>\n<li>2 x 100 BK on 2:00, swim 1:37<\/li>\n<li>5\u00a0x 50 BK on 1:05, desc 1-5 from 48<\/li>\n<li>2 x 100 FS on 1:45, swim 1:27<\/li>\n<li>5\u00a0x 50 FS on 1:00, desc 1-5 from 42<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP: \u00a0200\u00a0\/\u00a0300 Recovery<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint<\/li>\n<li>50 Easy<\/li>\n<li>4\u00a0x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LA Tol FS:\u00a0 100<\/p>\n<ul>\n<li>4 x 25\u00a0FS Fast on 45 sec<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP Kick: 100<\/p>\n<ul>\n<li>2x 25 Fast Kick<\/li>\n<li>2x max SDK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 500m Kick:\u00a0 300m 2 x 50 BK Kick on 1:30 2\u00a0x 50 FS Kick on 1:30 2 x 50 BR Kick on 1:15 50 easy EN-1 \/ EN-2:\u00a0 600 \/ 300 2 x 100 BK on 2:00, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6758\">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\/6758"}],"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=6758"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6758\/revisions"}],"predecessor-version":[{"id":6766,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6758\/revisions\/6766"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6758"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}