{"id":8104,"date":"2019-11-18T09:51:36","date_gmt":"2019-11-18T14:51:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8104"},"modified":"2019-11-19T00:22:27","modified_gmt":"2019-11-19T05:22:27","slug":"nationals-general-aerobic-wk-1-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8104","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 1\/7 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery session<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>2 x (25 kick, 50 swim, 25 kick, 50 swim, 50 Scull)<\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>6 x 50 Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1300<\/p>\n<ul>\n<li>200 BK Fins on 3:30<\/li>\n<li>200 FS Fins on 3:30<\/li>\n<li>3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30<\/li>\n<li>3 x 100 BK on 2:00, swim 1:45<\/li>\n<li>3\u00a0x 100 FS on 1:45, swim 1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (50 recovery)<\/p>\n<ul>\n<li>4\u00a0x (25 fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery session Warm Up:\u00a0 550 Recovery:\u00a0 400 2 x (25 kick, 50 swim, 25 kick, 50 swim, 50 Scull) Kick:\u00a0 300 6 x 50 Fin Kick on 1:00 50 easy EN-1:\u00a0 1300 200 BK Fins on 3:30 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8104\">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\/8104"}],"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=8104"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8104\/revisions"}],"predecessor-version":[{"id":8109,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8104\/revisions\/8109"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8104"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}