{"id":7225,"date":"2019-04-30T23:16:37","date_gmt":"2019-05-01T03:16:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7225"},"modified":"2019-05-02T23:19:14","modified_gmt":"2019-05-03T03:19:14","slug":"nationals-race-prep-wk-56-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7225","title":{"rendered":"Nationals &#8211; Race Prep WK 5\/6 &#8211; Saturday"},"content":{"rendered":"<p>Recovery \/ Base Aerobic Session<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>Kick \/ EN-1:\u00a0 200\u00a0\/ 800 (400 recovery)<\/p>\n<ul>\n<li>2\u00a0x 50 BK\u00a0Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<li>50 Scull<\/li>\n<li>2\u00a0x 100 BK on 2:00, swim 1:39\u00a0 act:<\/li>\n<li>4 x 50 BK on 1:00, swim 48<\/li>\n<li>100 BK Fins Recovery<\/li>\n<li>2\u00a0x 50 BK\u00a0Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<li>50 Scull<\/li>\n<li>2\u00a0x 100 FS on 1:45, swim 1:26\u00a0 act:<\/li>\n<li>4 x 50 FS on 1:00, swim 43<\/li>\n<li>100 BK Fins Recovery<\/li>\n<\/ul>\n<p>Hypoxic:\u00a0 250 (200 Recovery)<\/p>\n<ul>\n<li>5\u00a0x 50 FS with restricted breathing\u00a03,3\u00a02,3 2,2 1,2 1,1<\/li>\n<li>200 BK Fins Recovery<\/li>\n<\/ul>\n<p>Blocks if Possible:\u00a0100<\/p>\n<ul>\n<li>8\u00a0x Dive \/ Breakout\u00a0 4x FS 4x BK<br \/>\nOR<br \/>\nFloating Still at Mid-Pool &#8211; blasts to wall<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery \/ Base Aerobic Session Warm Up:\u00a0 550m Kick \/ EN-1:\u00a0 200\u00a0\/ 800 (400 recovery) 2\u00a0x 50 BK\u00a0Fin Kick on 1:00 50 easy 50 Scull 2\u00a0x 100 BK on 2:00, swim 1:39\u00a0 act: 4 x 50 BK on 1:00, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7225\">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\/7225"}],"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=7225"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7225\/revisions"}],"predecessor-version":[{"id":7232,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7225\/revisions\/7232"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7225"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}