{"id":7245,"date":"2019-05-07T22:45:57","date_gmt":"2019-05-08T02:45:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7245"},"modified":"2019-05-08T22:47:46","modified_gmt":"2019-05-09T02:47:46","slug":"n-5","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7245","title":{"rendered":"Nationals &#8211; Race Prep WK 6\/6 &#8211; Wednesday"},"content":{"rendered":"<p>Recovery \/ Base Aerobic Session<\/p>\n<p>Warm Up:\u00a0 650m<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull)<\/li>\n<\/ul>\n<p>Kick \/ EN-1:\u00a0 200\u00a0\/ 800 (400 recovery)<\/p>\n<ul>\n<li>4\u00a0x 50\u00a0Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<li>4\u00a0x 100 BK on 2:00, swim 1:39\u00a0 act:\u00a0 1:40\u00a0 1:39\u00a0 1:37\u00a0 1:38<\/li>\n<li>50 easy<\/li>\n<li>4\u00a0x 100 FS on 1:45, swim 1:26\u00a0 act:\u00a0 1:31\u00a0 1:29\u00a0 1:27\u00a0 1:25 (good)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Hypoxic:\u00a0 250 (200 Recovery)<\/p>\n<ul>\n<li>5\u00a0x 50 FS on 1:15\u00a0with 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:\u00a050<\/p>\n<ul>\n<li>4\u00a0x Dive \/ Breakout<br \/>\n(plus 2 dives)<br \/>\n<del>OR<\/del><br \/>\n<del> Floating Still at Mid-Pool &#8211; blasts to wall<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery \/ Base Aerobic Session Warm Up:\u00a0 650m Recovery:\u00a0 400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) Kick \/ EN-1:\u00a0 200\u00a0\/ 800 (400 recovery) 4\u00a0x 50\u00a0Fin Kick on 1:00 50 easy 4\u00a0x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7245\">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\/7245"}],"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=7245"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7245\/revisions"}],"predecessor-version":[{"id":7262,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7245\/revisions\/7262"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7245"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}