{"id":8122,"date":"2019-11-20T23:24:26","date_gmt":"2019-11-21T04:24:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8122"},"modified":"2019-11-20T23:32:23","modified_gmt":"2019-11-21T04:32:23","slug":"nationals-general-aerobic-wk-17-thursday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8122","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 1\/7 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>EN-1:\u00a0 700<\/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 on 2:00\u00a0swim 1:40<\/li>\n<li>150 BK, swim 2:30<\/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 on 2:00\u00a0swim 1:30<\/li>\n<li>150 FS, swim 2:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 450<\/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 200 (200 Recovery)<\/p>\n<ul>\n<li>2\u00a0x (50 FS Fast, 50 recovery) 1x 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 Noon Warm Up:\u00a0 550 EN-1:\u00a0 700 2 x 25 BK on 30, swim 22 50 BK on 1:00, swim 48 100 BK on 2:00\u00a0swim 1:40 150 BK, swim 2:30 50 easy 2 x 25 FS on 30, swim 19 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8122\">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\/8122"}],"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=8122"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8122\/revisions"}],"predecessor-version":[{"id":8123,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8122\/revisions\/8123"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8122"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}