{"id":8153,"date":"2019-11-27T23:44:33","date_gmt":"2019-11-28T04:44:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8153"},"modified":"2019-11-29T19:45:07","modified_gmt":"2019-11-30T00:45:07","slug":"nationals-general-aerobic-wk-27-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8153","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 2\/7 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>EN-1 \/ EN-2: 500 \/ 300 \/ 100 Recovery<\/p>\n<ul>\n<li>3 x 100 BK on 2:00, swim #1, #2 1:40 and #3 1:35<br \/>\n(act:\u00a0 1:38, 1:38, 1:30 .. perhaps a little fast)<\/li>\n<li>50 easy<\/li>\n<li>5 x 100 FS on 1:45, swim #1, #2, #3 1:28 and #4 #5 1:25<br \/>\n(act:\u00a0 1:28, 1:28, 1:28, 1:22, 1:18)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 400<\/p>\n<ul>\n<li>4 x 50 BK on 1:00, swim Best Avg &lt;45<br \/>\n(act:\u00a0 off too fast &#8230; 40, 45, 46, 46)<\/li>\n<li>100 Recovery<\/li>\n<li>4 x 50 FS on 1:00, swim all as fast as possible<br \/>\n(act:\u00a0 36, 36, 36, 36.5)<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Kick on 1:20, 2x FS 2x BK<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 recovery)<\/p>\n<ul>\n<li>4 x (25 Fast, 25 easy) FS 1x Build 1x Fast \u2026 BK 1x Build 1x Fast)<\/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 \/ EN-2: 500 \/ 300 \/ 100 Recovery 3 x 100 BK on 2:00, swim #1, #2 1:40 and #3 1:35 (act:\u00a0 1:38, 1:38, 1:30 .. perhaps a little fast) 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8153\">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\/8153"}],"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=8153"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8153\/revisions"}],"predecessor-version":[{"id":8157,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8153\/revisions\/8157"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8153"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}