{"id":8196,"date":"2019-12-10T23:38:14","date_gmt":"2019-12-11T04:38:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8196"},"modified":"2019-12-11T00:29:01","modified_gmt":"2019-12-11T05:29:01","slug":"nationals-general-aerobic-wk-47-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8196","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 4\/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 Snorkel 6-kick switch<\/li>\n<li>50 FS<\/li>\n<li>50\u00a0<em>Sj\u00f6str\u00f6m<\/em> Drill<\/li>\n<li>50 FS<\/li>\n<li>50\u00a0<em>Sj\u00f6str\u00f6m<\/em> Drill<\/li>\n<li>50 FS<\/li>\n<li>50\u00a0Scull<\/li>\n<li>50 BK<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800<\/p>\n<ul>\n<li>4 x 100 Fins on 15 sec rest (2x BK, 2x FS)<\/li>\n<li>4 x 100 Pull on 15 sec rest (2x BK, 2x FS)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 350<\/p>\n<ul>\n<li>2 x 100 Fin Kick on 2:00 (2x FS, 1x BK)<\/li>\n<li>3 x 50 Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>2 x (50 Fast, 50 easy) on 2:30<\/li>\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","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 Snorkel 6-kick switch 50 FS 50\u00a0Sj\u00f6str\u00f6m Drill 50 FS 50\u00a0Sj\u00f6str\u00f6m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8196\">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\/8196"}],"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=8196"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8196\/revisions"}],"predecessor-version":[{"id":8200,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8196\/revisions\/8200"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8196"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}