{"id":8166,"date":"2019-12-03T22:04:54","date_gmt":"2019-12-04T03:04:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8166"},"modified":"2019-12-03T22:04:54","modified_gmt":"2019-12-04T03:04:54","slug":"nationals-general-aerobic-wk-37-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8166","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 3\/7 &#8211; Wednesday"},"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>200 Fins\/Snorkel:\u00a0 50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>50 Fin Side Kick<\/li>\n<li>50 FS<\/li>\n<li>50\u00a0Scull<\/li>\n<li>50 BK<\/li>\n<li>50 Snorkel 6-kick switch<\/li>\n<li>50 FS<\/li>\n<li>(25 Fist FS, 25 FS)<\/li>\n<li>50 FS<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800<\/p>\n<ul>\n<li>200 BK Fins on 3:15<\/li>\n<li>200 FS Fins on 3:15<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>4 x 50 FS on 1:00, swim 43 &#8230; perfect stroke<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>3 x 100 Fin Kick on 2:00 (2x FS, 1x BK)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>4 x (25 Fast, 25 easy) on 1:30\u00a0 (2x FS, 2x BK)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights Warm Up:\u00a0 600 200 FS \/ BK mix 200 Fins\/Snorkel:\u00a0 50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:\u00a0 400 50 Fin Side Kick 50 FS 50\u00a0Scull 50 BK 50 Snorkel &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8166\">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\/8166"}],"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=8166"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8166\/revisions"}],"predecessor-version":[{"id":8173,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8166\/revisions\/8173"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8166"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}