{"id":8158,"date":"2019-12-01T22:48:54","date_gmt":"2019-12-02T03:48:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8158"},"modified":"2019-12-03T00:07:25","modified_gmt":"2019-12-03T05:07:25","slug":"nationals-general-aerobic-wk-37-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8158","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 3\/7 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>200 FS \/ BK mix<\/li>\n<li>2 x (Fins\/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2:\u00a0 1000 \/ 400 \/ (100 Recovery)<\/p>\n<ul>\n<li>200 BK Fins on 3:30, swim 3:15\u00a0 (EN-1)\u00a0 <span style=\"color: #ff6600;\">(next time swim 3:00, on 3:15)<\/span><\/li>\n<li>100 BK Fins on 2:00, swim 1:30\u00a0 (EN-2)<\/li>\n<li>200 FS Fins on 3:15, swim 3:00\u00a0 (EN-1)<\/li>\n<li>100 FS Fins on 1:30, swim 1:15\u00a0 (EN-2)<\/li>\n<li>200 BK on 3:45, swim &lt;3:30\u00a0 (EN-1)<\/li>\n<li>100 BK on 2:00, swim 1:35\u00a0 (EN-2)<\/li>\n<li>200 FS on 3:30, swim &lt;3:10\u00a0 (EN-1)<\/li>\n<li>100 FS on 1:45, swim 1:25\u00a0 (EN-2)<\/li>\n<li>4 x 50 BK on 1:05, swim 50\u00a0 (EN-1)<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 300\u00a0 \/ (100 Recovery)<\/p>\n<ul>\n<li>2 x 25 Underwater Dolphin Fins\u00a0on 30<\/li>\n<li>100 FS Fins on 2:00<\/li>\n<li>100 BK Fins on 2:00<\/li>\n<li>2 x 25 Underwater Dolphin Fins on 30<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ (150 Recovery)<\/p>\n<ul>\n<li>6\u00a0x (25 Min Stroke \/ Min Time, 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 600 200 FS \/ BK mix 2 x (Fins\/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 \/ EN-2:\u00a0 1000 \/ 400 \/ (100 Recovery) 200 BK Fins on 3:30, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8158\">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\/8158"}],"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=8158"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8158\/revisions"}],"predecessor-version":[{"id":8170,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8158\/revisions\/8170"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8158"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}