{"id":283,"date":"2009-04-07T11:30:06","date_gmt":"2009-04-07T15:30:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=283"},"modified":"2009-04-07T20:07:20","modified_gmt":"2009-04-08T00:07:20","slug":"make-up-workout","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=283","title":{"rendered":"Make-up Workout"},"content":{"rendered":"<p>As I missed today&#8217;s workout due to getting stuck in the snow drift on my driveway, I did the following at the noon swim:<\/p>\n<p>Warm-up 1300m:<\/p>\n<ul>\n<li>3 x 100m Pull as 100 each of FS, BK, BR<\/li>\n<li>4 x (25m kick IM, 25m swim FS)<\/li>\n<li>200 m Pull FS-BK mix<\/li>\n<li>4 x (25m kick FS, 25m swim IM)<\/li>\n<li>200m Pull FS-BK-BR mix<\/li>\n<li>100m BK Drill (25m each of L-Arm, R-Arm, 3-3-3, full)<\/li>\n<li>100m FS Drill (25m each of Fist, Straight arm, high elbow, full)<\/li>\n<\/ul>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>5 x 50m Kick choice\u00a0with board on 1:05<\/li>\n<li>5 x (25m Kick FAST, 25m swim easy on 1:30)<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>3 x (100m Back Strong, 200m easy swim) [1:25, 1:23 and 1:20 for the 100&#8217;s BK)<\/li>\n<li>2 x 100m I.M. Strong, 200m easy swim) [1:29, 1:25]<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>5 x (25m Race Pace, 25m Easy on 1:30) in I.M. sequence plus one extra BR [FL 16 sec, BK 18 sec, BR 20 sec, FS 14 sec, BR 18 sec]<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>250m Pull Increase Breathing FS \/ BK<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>As I missed today&#8217;s workout due to getting stuck in the snow drift on my driveway, I did the following at the noon swim: Warm-up 1300m: 3 x 100m Pull as 100 each of FS, BK, BR 4 x (25m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=283\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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\/283"}],"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=283"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/283\/revisions"}],"predecessor-version":[{"id":284,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/283\/revisions\/284"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=283"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}