{"id":8269,"date":"2020-01-01T13:42:23","date_gmt":"2020-01-01T18:42:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8269"},"modified":"2020-01-05T16:01:50","modified_gmt":"2020-01-05T21:01:50","slug":"nationals-general-aerobic-wk-77-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8269","title":{"rendered":"Nationals &#8211; General Aerobic &#8211; WK 7\/7 &#8211; Sunday"},"content":{"rendered":"<p>Pool:\u00a0 ??<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>200 FS \/ BK mix<\/li>\n<li>200 Fins\/Snorkel:\u00a0 50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>2 x (50 Snorkel 6-kick switch,\u00a0 50 FS)<\/li>\n<li>2 x (50\u00a0<em>Sj\u00f6str\u00f6m<\/em> Drill,\u00a0 50 FS)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>2\u00a0x 100 Fins on 15 sec rest (1x BK, 1x FS)<\/li>\n<li>4\u00a0x 100 Pull on 15 sec rest (2x BK, 2x FS)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>2 x 100 Fin Kick on 2:00 (2x FS, 1x BK)<\/li>\n<li>2 x 50 Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0150\u00a0 (150 Recovery)<\/p>\n<ul>\n<li>50 Fast, 50 easy on 2:30<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:30\u00a0 (2x FS, 2x BK)<\/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 200 Fins\/Snorkel:\u00a0 50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:\u00a0 400 2 x (50 Snorkel 6-kick switch,\u00a0 50 FS) 2 x (50\u00a0Sj\u00f6str\u00f6m Drill,\u00a0 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8269\">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\/8269"}],"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=8269"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8269\/revisions"}],"predecessor-version":[{"id":8283,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8269\/revisions\/8283"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8269"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}