{"id":6771,"date":"2018-12-10T23:56:19","date_gmt":"2018-12-11T04:56:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6771"},"modified":"2018-12-11T00:02:49","modified_gmt":"2018-12-11T05:02:49","slug":"nationals-general-aerobic-wk-34-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6771","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 3\/4 Tuesday"},"content":{"rendered":"<p>Aerobic Session<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>EN-1 \/ EN-2 \/ Kick:\u00a0 1000 \/ 150 \/ 300<\/p>\n<ul>\n<li>2 x 50 BK Kick<\/li>\n<li>3 x 100 BK<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>3 x 100 FS<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>3 x 100 IM<\/li>\n<li>5 x 50 (1x BK, 1x FS, 3x IM seq faster)<\/li>\n<li>50 recovery<\/li>\n<\/ul>\n<p>LAP \/ LAP Kick: 100 \/ 50<\/p>\n<ul>\n<li>25 FL, 25 easy<\/li>\n<li>25 BK, 25 easy<\/li>\n<li>25 BR, 25 easy<\/li>\n<li>25 FS, 25 easy<\/li>\n<li>50 recovery<\/li>\n<li>2 x 25 Fast kick<\/li>\n<li>50 recovery<\/li>\n<\/ul>\n<p>Blocks:<\/p>\n<ul>\n<li>4x Dive\/Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session Warm Up:\u00a0 550m EN-1 \/ EN-2 \/ Kick:\u00a0 1000 \/ 150 \/ 300 2 x 50 BK Kick 3 x 100 BK 2 x 50 FS Kick 3 x 100 FS 2 x 50 BR Kick 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6771\">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\/6771"}],"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=6771"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6771\/revisions"}],"predecessor-version":[{"id":6772,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6771\/revisions\/6772"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6771"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}