{"id":8174,"date":"2019-12-04T21:34:18","date_gmt":"2019-12-05T02:34:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8174"},"modified":"2019-12-04T23:05:20","modified_gmt":"2019-12-05T04:05:20","slug":"nationals-5","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8174","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 3\/7 &#8211; Thursday"},"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 (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>5 x\u00a0100 BK on 2:00, swim 1:38<\/li>\n<li>5 x 100 FS on 1:45, swim 1:28<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>200 BK, swim\u00a0&lt;3:15<\/li>\n<li>100 Recovery<\/li>\n<li>200\u00a0FS, swim &lt;2:55<\/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>2 x 50\u00a0FS Fins on 1:00<\/li>\n<li>2 x 50\u00a0BK Fins on 1:00<\/li>\n<li>50\u00a0Side-Kick Fins<\/li>\n<li>50 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 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) 5 x\u00a0100 BK on 2:00, swim 1:38 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8174\">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\/8174"}],"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=8174"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8174\/revisions"}],"predecessor-version":[{"id":8177,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8174\/revisions\/8177"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8174"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}