{"id":8191,"date":"2019-12-09T00:14:22","date_gmt":"2019-12-09T05:14:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8191"},"modified":"2019-12-11T22:41:15","modified_gmt":"2019-12-12T03:41:15","slug":"nationals-general-aerobic-wk-47-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8191","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 4\/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 800<\/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 2:45, swim &lt;2:30<\/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 on 2:30, swim &lt; 2:15<\/li>\n<li>200 FS, swim 3:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 300<\/p>\n<ul>\n<li>3\u00a0x 100 FS on 1:40, swim 1:25 (act:\u00a0 1:23, 1:25, 1:22)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 500 (200 Recovery)<\/p>\n<ul>\n<li>4 x 50 BK on 1:00, swim &lt;45\u00a0 (act:\u00a0 44, 44, 45, 45)<\/li>\n<li>100 Recovery<\/li>\n<li>6\u00a0x 50 FS on 55, swim &lt;40\u00a0 (act:\u00a0 38, 39, 40 40 40 39)<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 350 (100 Recovery)<\/p>\n<ul>\n<li>7\u00a0x 50 Kick on 1:20 &#8211; 4x FS, 3x BK\u00a0 (act:\u00a0 all about 1:07)<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 <del>100<\/del>\u00a050 (100 Recovery)<\/p>\n<ul>\n<li><del>2<\/del> 1 x (50 Fast, 50 easy) on 2:30<\/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 (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:\u00a0 800 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=8191\">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\/8191"}],"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=8191"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8191\/revisions"}],"predecessor-version":[{"id":8209,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8191\/revisions\/8209"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8191"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}