{"id":8131,"date":"2019-11-24T23:45:53","date_gmt":"2019-11-25T04:45:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8131"},"modified":"2019-11-25T18:12:53","modified_gmt":"2019-11-25T23:12:53","slug":"nationals-general-aerobic-wk-27-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8131","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 2\/7 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 550<\/p>\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<\/ul>\n<p>EN-3:\u00a0 150<\/p>\n<ul>\n<li>3 x 50 FS on 55, swim 40<\/li>\n<li>100 easy<\/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>LAP:\u00a0 150 (150 recovery)<\/p>\n<ul>\n<li>6\u00a0x (25 fast, 25 easy) on 1:30<\/li>\n<li>100 easy<\/li>\n<li>2 x 50 as Flags-In-Flags-Out Sprint, easy rest of 50<\/li>\n<li>1 x Build to sprint turn at 25<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights Warm Up:\u00a0 550 EN-1:\u00a0 800 4 x 50 BK on 1:05, swim 48 2 x 100 BK on 2:00, swim 1:40 50 easy 4 x 50 FS on 1:00, swim 42 2 x 100 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8131\">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\/8131"}],"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=8131"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8131\/revisions"}],"predecessor-version":[{"id":8137,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8131\/revisions\/8137"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8131"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}