{"id":8160,"date":"2019-12-01T23:00:58","date_gmt":"2019-12-02T04:00:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8160"},"modified":"2019-12-03T21:48:05","modified_gmt":"2019-12-04T02:48:05","slug":"nationals-general-aerobic-wk-37-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8160","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 3\/7 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>200 FS \/ BK mix<\/li>\n<li>2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)<\/li>\n<li>100 IM Drill<\/li>\n<\/ul>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>50 BK on 1:00, swim 50<\/li>\n<li>100 BK on 2:00, swim 1:38<\/li>\n<li>150 BK on 3:00, swim &lt;2:30\u00a0 (next time go on 2:45)<\/li>\n<li>50 FS on 1:00, swim 42<\/li>\n<li>100 FS on 1:45, swim 1:28<\/li>\n<li>150 FS, swim &lt; 2:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 250<\/p>\n<ul>\n<li>2 x 100 FS on 1:40, swim 1:25\u00a0\u00a0 <strong><span style=\"color: #339966;\">(act:\u00a0 1:22, 1:23)<\/span><\/strong><\/li>\n<li>50 FS, swim 41\u00a0 (act:\u00a0 41)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 450 (200 Recovery)<\/p>\n<ul>\n<li>4 x 50 BK on 1:00, swim 45<br \/>\n(act:\u00a0 42, 45, 46, 46 &#8230; control needed on #1)<\/li>\n<li>100 Recovery<\/li>\n<li>5 x 50 FS on 55, swim 40<br \/>\n<strong><span style=\"color: #339966;\">(act:\u00a0 38, 39, 39.5, 39.5, 39)<br \/>\njust 3 more and no rest and we&#8217;re there &#8230; ha ha<\/span><\/strong><\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 300 (50 Recovery)<\/p>\n<ul>\n<li>6 x 50 Kick on 1:20 &#8211; 3x FS, 3x BK<br \/>\n<strong><span style=\"color: #339966;\">(act:\u00a0 solid &#8230; all between 1:03 and 1:08)<\/span><\/strong><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>2 x (50 Fast, 50 easy) on 2:30<br \/>\n<strong><span style=\"color: #339966;\">(act:\u00a0 35, 35)<\/span><\/strong><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600 200 FS \/ BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:\u00a0 600 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8160\">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\/8160"}],"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=8160"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8160\/revisions"}],"predecessor-version":[{"id":8172,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8160\/revisions\/8172"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8160"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8160"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}