{"id":8237,"date":"2019-12-18T23:07:32","date_gmt":"2019-12-19T04:07:32","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8237"},"modified":"2019-12-18T23:15:33","modified_gmt":"2019-12-19T04:15:33","slug":"nationals-general-aerobic-wk-57-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8237","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 5\/7 &#8211; Friday"},"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 \/ EN-2:\u00a0 1000 \/\u00a0400 (100 Recovery)<\/p>\n<ul>\n<li>5\u00a0x 100 BK on 2:00, #1-4 swim 1:38, #5 swim 1:35<\/li>\n<li>50 easy<\/li>\n<li>3 x (3 x 100 FS GO ON 1:45 or 15-20 sec rest)<br \/>\nWith each 3 x 100 swum as<br \/>\n&#8212; #1 and #2 EN-1 Aerobic Swim 1:28<br \/>\n&#8212; #3 EN-2 Anaerobic Threshold Swim 1:25<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>EN-3:\u00a0 650 (200 Recovery)<\/p>\n<ul>\n<li>5 x 50 BK GO ON 1:00, swim &lt;45<\/li>\n<li>100 Recovery<\/li>\n<li>8\u00a0x 50 FS GO ON 55, swim &lt;40<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 400 (100 Recovery)<\/p>\n<ul>\n<li>7\u00a0x 50 Kick GO ON 1:20, kick &lt; 1:10 &#8211; 4x FS, 4x BK<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 (150 Recovery)<\/p>\n<ul>\n<li>1 x (50 Fast, 50 easy) on 2:30<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:30<\/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 \/ EN-2:\u00a0 1000 \/\u00a0400 (100 Recovery) 5\u00a0x 100 BK on 2:00, #1-4 swim 1:38, #5 swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8237\">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\/8237"}],"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=8237"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8237\/revisions"}],"predecessor-version":[{"id":8240,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8237\/revisions\/8240"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8237"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}