{"id":8233,"date":"2019-12-18T22:59:00","date_gmt":"2019-12-19T03:59:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8233"},"modified":"2019-12-18T23:05:54","modified_gmt":"2019-12-19T04:05:54","slug":"nationals-general-aerobic-wk-57-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8233","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 5\/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 1300 \/ 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, swim 2x 1:38, then descend to 1:35<\/li>\n<li>50 easy<\/li>\n<li>6\u00a0x 100 FS on 1:45, swim 3x 1:28, then descend to 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 on 2:00<\/li>\n<li>100 BK Fins on 2:00<\/li>\n<li>3 x 50 Fin Kick on 1:00 &#8211; 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 (25\u00a0Fast, 25 easy) on 1:30 Twice through\u00a0Fast: 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 1300 \/ 500\u00a0 (200 Recovery) 400 FS Fins with every 4th length BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8233\">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\/8233"}],"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=8233"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8233\/revisions"}],"predecessor-version":[{"id":8236,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8233\/revisions\/8236"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8233"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}