{"id":8214,"date":"2019-12-15T23:47:03","date_gmt":"2019-12-16T04:47:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8214"},"modified":"2019-12-16T00:18:18","modified_gmt":"2019-12-16T05:18:18","slug":"n-9","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8214","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 5\/7 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon + Weights with 10% bump in volume from last week<\/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:\u00a0 1300\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>3 x 200 BK Fins\u00a0GO ON\u00a03:15, swim 3:00<\/li>\n<li>50 easy<\/li>\n<li>3 x 200 FS Fins GO ON 3:00, swim 2:45<\/li>\n<li>100 FS Fins, swim 1:15<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m (100 Recovery)<\/p>\n<ul>\n<li>2 x 100 BK\u00a0GO ON\u00a01:55, swim 1:35<\/li>\n<li>3 x 100 FS\u00a0GO ON\u00a01:40, swim 1:25<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 350\u00a0 \/ (100 Recovery)<\/p>\n<ul>\n<li>100 FS Fins\u00a0GO ON\u00a02:00<\/li>\n<li>100 BK Fins\u00a0GO ON\u00a02:00<\/li>\n<li>3 x 50 Fin Kick\u00a0GO ON\u00a01:00\u00a0 (2x FS, 1x BK)<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ (150 Recovery)<\/p>\n<ul>\n<li>6\u00a0x\u00a050 on 1:30<br \/>\nAs:\u00a0 #1 1st 25 Fast, #2 Middle 25 Fast, #3 Last 25 Fast &#8230; repeat<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights with 10% bump in volume from last week 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:\u00a0 1300\u00a0 (100 Recovery) 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8214\">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\/8214"}],"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=8214"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8214\/revisions"}],"predecessor-version":[{"id":8217,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8214\/revisions\/8217"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8214"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}