{"id":8254,"date":"2019-12-29T22:02:02","date_gmt":"2019-12-30T03:02:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8254"},"modified":"2019-12-30T23:36:07","modified_gmt":"2019-12-31T04:36:07","slug":"nationals-general-aerobic-wk-77-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8254","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 7\/7 &#8211; Monday"},"content":{"rendered":"<p>Collingwood 7:30am &#8230; likely can&#8217;t make Borden Noon<\/p>\n<p>(This week is a combo\u00a0Recovery Week from a cold and\u00a0Christmas)<\/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 1000\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>2\u00a0x 200 BK Fins\u00a0GO ON\u00a03:15, swim 3:00<\/li>\n<li>50 easy<\/li>\n<li>2\u00a0x 200 FS Fins GO ON 3:00, swim 2:45<\/li>\n<li>200 FS, swim 3:05<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m (100 Recovery)<\/p>\n<ul>\n<li>2 x 100 BK\u00a0GO ON\u00a01:55, swim 1:35<\/li>\n<li>2\u00a0x 100 FS\u00a0GO ON\u00a01:40, swim 1:25<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 300\u00a0 \/ (100 Recovery)<\/p>\n<ul>\n<li>6\u00a0x 50 Fin Kick\u00a0GO ON\u00a01:00\u00a0 (3x FS, 3x BK)<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ (150 Recovery)<\/p>\n<ul>\n<li>3 x (50 Fast, 50 easy) on 20 sec rest &#8230; 1x BK, 2x FS<br \/>\nBK &#8211; 41<br \/>\nFS &#8211; 36, 34<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am &#8230; likely can&#8217;t make Borden Noon (This week is a combo\u00a0Recovery Week from a cold and\u00a0Christmas) Warm Up:\u00a0 600 200 FS \/ BK mix 2 x (Fins\/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8254\">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\/8254"}],"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=8254"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8254\/revisions"}],"predecessor-version":[{"id":8264,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8254\/revisions\/8264"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8254"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}