{"id":8138,"date":"2019-11-25T18:13:31","date_gmt":"2019-11-25T23:13:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8138"},"modified":"2019-11-26T21:58:39","modified_gmt":"2019-11-27T02:58:39","slug":"nationals-general-aerobic-wk-27-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8138","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 2\/7 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/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>50 easy<\/li>\n<\/ul>\n<p>EN-2\/EN-3:\u00a0 500 \/ 200\u00a0(200 Recovery)<\/p>\n<ul>\n<li>4\u00a0x 100 FS on 1:45, swim 3x 1:25, 1x 1:20<\/li>\n<li>100 easy<\/li>\n<li>3\u00a0x 100 BK on 2:00, swim 2x 1:35, 1x 1:30<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff0000;\"><strong>Kick:\u00a0 200 &#8230; missed in the plan!!<\/strong><\/span><\/p>\n<ul>\n<li><del>4 x 50 Kick on 1:20, 2x FS 2x BK<\/del><\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 recovery)<\/p>\n<ul>\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: 600 200 BK on 4:00 100 BK on 2:00 200 FS Pull on 3:30 100 FS 50 easy EN-2\/EN-3:\u00a0 500 \/ 200\u00a0(200 Recovery) 4\u00a0x 100 FS on 1:45, swim 3x 1:25, 1x 1:20 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8138\">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\/8138"}],"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=8138"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8138\/revisions"}],"predecessor-version":[{"id":8143,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8138\/revisions\/8143"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8138"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}