{"id":8116,"date":"2019-11-20T09:17:51","date_gmt":"2019-11-20T14:17:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8116"},"modified":"2019-11-20T23:15:06","modified_gmt":"2019-11-21T04:15:06","slug":"nationals-general-aerobic-wk-17-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8116","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 1\/7 &#8211; Wednesday"},"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>3 x (25 6-kick Side-Side FS, 25 FS)<\/li>\n<li>2 x (25\u00a0Fin 1-arm-FS, 25 FS)<\/li>\n<li>3\u00a0x (25 Scull, 25 Pull FS)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 400<\/p>\n<ul>\n<li>2 x 25 BK on 30, swim 22<\/li>\n<li>50 BK on 1:00, swim 48<\/li>\n<li>100 BK swim 1:40<\/li>\n<li>50 easy<\/li>\n<li>2 x 25 FS on 30, swim 19<\/li>\n<li>50 FS on 1:00, swim 43<\/li>\n<li>100 FS swim 1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Kick: 400<\/p>\n<ul>\n<li>100 FS Kick on 15 sec<\/li>\n<li>2 x 50 FS kick on 15<\/li>\n<li>100 BK Kick on 15<\/li>\n<li>2 x 50 BK Kick on 15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (200 Recovery)<\/p>\n<ul>\n<li>2 x (50 Fast, 50 recovery) on 2:30<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:30<\/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 3 x (25 6-kick Side-Side FS, 25 FS) 2 x (25\u00a0Fin 1-arm-FS, 25 FS) 3\u00a0x (25 Scull, 25 Pull FS) EN-1:\u00a0 400 2 x 25 BK on 30, swim 22 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8116\">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\/8116"}],"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=8116"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8116\/revisions"}],"predecessor-version":[{"id":8121,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8116\/revisions\/8121"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8116"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}