{"id":8126,"date":"2019-11-21T17:21:46","date_gmt":"2019-11-21T22:21:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8126"},"modified":"2019-11-21T10:44:31","modified_gmt":"2019-11-21T15:44:31","slug":"nationals-general-aerobic-wk-17-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8126","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 1\/7 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon + Weights<\/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 800<\/p>\n<ul>\n<li>4 x 50 BK on 1:05, swim 48<\/li>\n<li>2 x 100 BK on 2:00, swim 1:40<\/li>\n<li>50 easy<\/li>\n<li>4 x 50 FS on 1:00, swim 42<\/li>\n<li>2 x 100 FS on 1:45, swim 1:28<\/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\u00a0x (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 + Weights 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 800 4 x 50 BK on 1:05, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8126\">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\/8126"}],"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=8126"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8126\/revisions"}],"predecessor-version":[{"id":8129,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8126\/revisions\/8129"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8126"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}