{"id":8267,"date":"2020-01-01T13:41:58","date_gmt":"2020-01-01T18:41:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8267"},"modified":"2020-01-01T13:53:59","modified_gmt":"2020-01-01T18:53:59","slug":"nationals-general-aerobic-wk-77-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8267","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 7\/7 &#8211; Friday"},"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 (25 Kick, 50 Swim, 25 Kick, 50 swim)<\/li>\n<li>100 IM Drill<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2:\u00a0 700 \/ 300 (100 Recovery)<\/p>\n<ul>\n<li>3\u00a0x 100 BK on 2:00, descend from 1:38<\/li>\n<li>50 easy<\/li>\n<li>2\u00a0x (3 x 100 FS GO ON 1:45,<br \/>\nswim\u00a0as: #1 and #2 EN-1 Aerobic\u00a01:28<br \/>\n#3 EN-2 Anaerobic Threshold\u00a01:25 )<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>EN-3:\u00a0 450 (200 Recovery)<\/p>\n<ul>\n<li>3\u00a0x 50 BK GO ON 1:00, swim &lt;45<\/li>\n<li>100 Recovery<\/li>\n<li>6\u00a0x 50 FS GO ON 55, swim &lt;40<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 300 (100 Recovery)<\/p>\n<ul>\n<li>6\u00a0x 50 Kick GO ON 1:20, kick &lt; 1:10 &#8211; 3x FS, 3x BK<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 Recovery)<\/p>\n<ul>\n<li>50 Fast, 50 easy on 2:30<\/li>\n<li>2\u00a0x (25 Fast, 25 easy) on 1:15<\/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 (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 \/ EN-2:\u00a0 700 \/ 300 (100 Recovery) 3\u00a0x 100 BK on 2:00, descend from 1:38 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8267\">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\/8267"}],"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=8267"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8267\/revisions"}],"predecessor-version":[{"id":8276,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8267\/revisions\/8276"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8267"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}