{"id":8201,"date":"2019-12-11T22:00:06","date_gmt":"2019-12-12T03:00:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8201"},"modified":"2019-12-11T22:40:06","modified_gmt":"2019-12-12T03:40:06","slug":"nationals-general-aerobic-wk-47-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8201","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 4\/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 1200 \/ 500\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>400 FS Fins with every 4th length BK on 20+ sec<\/li>\n<li>200 BK Fins on 3:15, swim 3:00<\/li>\n<li>200 FS Fins, swim 2:45<\/li>\n<li>50 recovery<\/li>\n<li>4 x 100 BK on 2:00, desc 1-4 from 1:38 to 1:35<\/li>\n<li>50 easy<\/li>\n<li>5 x 100 FS on 1:45, desc 1-5 from 1:28 to 1:24<\/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>100 FS Fins on 2:00<\/li>\n<li>100 BK Fins on 2:00<\/li>\n<li>2 x 25 Underwater Dolphin Fins on 30<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ (150 Recovery)<\/p>\n<ul>\n<li>6\u00a0x (25\u00a0Fast, 25 easy) on 1:30 Fast: 1st 25, middle, 2nd 25<\/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 1200 \/ 500\u00a0 (200 Recovery) 400 FS Fins with every 4th length BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8201\">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\/8201"}],"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=8201"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8201\/revisions"}],"predecessor-version":[{"id":8206,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8201\/revisions\/8206"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8201"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}