{"id":8265,"date":"2020-01-01T13:41:41","date_gmt":"2020-01-01T18:41:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8265"},"modified":"2020-01-01T13:47:10","modified_gmt":"2020-01-01T18:47:10","slug":"nationals-general-aerobic-wk-77-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8265","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 7\/7 &#8211; Thursday"},"content":{"rendered":"<p>Pool:\u00a0 ???<\/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 1000 \/ 400\u00a0 (200 Recovery)<\/p>\n<ul>\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\u00a0x 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 4x 1:28, then descend to 1:25<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 300\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>Pool:\u00a0 ??? 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 1000 \/ 400\u00a0 (200 Recovery) 200 BK Fins on 3:15, swim 3:00 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8265\">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\/8265"}],"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=8265"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8265\/revisions"}],"predecessor-version":[{"id":8272,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8265\/revisions\/8272"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8265"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}