{"id":8185,"date":"2019-12-08T23:40:31","date_gmt":"2019-12-09T04:40:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8185"},"modified":"2019-12-08T23:40:31","modified_gmt":"2019-12-09T04:40:31","slug":"nationals-general-aerobic-wk-37-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8185","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 3\/7 &#8211; Sunday"},"content":{"rendered":"<p>Special Cambridge Maverick Masters session<\/p>\n<p>Warm Up Mix:\u00a0 600m<\/p>\n<p>Drills: 300m<\/p>\n<ul>\n<li>50 FS Board touch<\/li>\n<li>50 FS stroke completion focus<\/li>\n<li>2 x 25 FS Kick<\/li>\n<li>50 FS Fast Kick<\/li>\n<li>2 x 25 FS Kick &#8216;chase&#8217;<\/li>\n<li>50 FS Fast Kick<\/li>\n<\/ul>\n<p>EN-1\/2: 900 &#8211; 200 Recovery<\/p>\n<ul>\n<li>5 x 100 FS on 1:50, descend 1-5\u00a0 (1:35, 1:33, 1:32, 1:32, 1:31)<\/li>\n<li>100 Active Recovery<\/li>\n<li>3\u00a0x 100 FS on 1:50, descend 1-4 (1:32, 1:31, 1:29)<\/li>\n<li>100 Active Recovery<\/li>\n<\/ul>\n<p>EN-2\/3:<\/p>\n<ul>\n<li>3 x 100 FS on 1:50, even Pace at Maximal Effort (1:25, 1:23, 1:22)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Special Cambridge Maverick Masters session Warm Up Mix:\u00a0 600m Drills: 300m 50 FS Board touch 50 FS stroke completion focus 2 x 25 FS Kick 50 FS Fast Kick 2 x 25 FS Kick &#8216;chase&#8217; 50 FS Fast Kick EN-1\/2: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8185\">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\/8185"}],"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=8185"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8185\/revisions"}],"predecessor-version":[{"id":8186,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8185\/revisions\/8186"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8185"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}