{"id":8110,"date":"2019-11-19T09:53:01","date_gmt":"2019-11-19T14:53:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8110"},"modified":"2019-11-20T23:25:35","modified_gmt":"2019-11-21T04:25:35","slug":"nationals-general-aerobic-wk-17-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8110","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 1\/7 &#8211; Tuesday"},"content":{"rendered":"<p>Borden<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>EN-1: 600<\/p>\n<ul>\n<li>200 BK on 4:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>100 FS<\/li>\n<li>100 Recovery (easy fin kick)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 450 (100 Recovery)<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, swim 41<\/li>\n<li>50 easy<\/li>\n<li>4 x 50 BK on 1:05, swim 45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 (150 recovery)<\/p>\n<ul>\n<li>3 x (50 FS Fast, 50 recovery) 2x FS swim 35, 1x BK swim 41<\/li>\n<li>4 x (25 min Stroke\/Time, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Warm Up:\u00a0 550 EN-1: 600 200 BK on 4:00 100 BK on 2:00 200 FS Pull on 3:30 100 FS 100 Recovery (easy fin kick) EN-2:\u00a0 450 (100 Recovery) 5 x 50 FS on 1:00, swim 41 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8110\">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\/8110"}],"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=8110"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8110\/revisions"}],"predecessor-version":[{"id":8115,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8110\/revisions\/8115"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8110"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}