{"id":8580,"date":"2021-09-27T01:27:16","date_gmt":"2021-09-27T05:27:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8580"},"modified":"2021-09-29T00:21:05","modified_gmt":"2021-09-29T04:21:05","slug":"2022-racing-season-training-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8580","title":{"rendered":"2022 Racing Season General Prep &#8211; Mon"},"content":{"rendered":"<p>More Set Testing<\/p>\n<p><strong>Warm Up:<\/strong>\u00a0 700m 15min<br \/>\nChoice Mix or:<\/p>\n<ul>\n<li>200 FS<\/li>\n<li>200 BK<\/li>\n<li>100 FS<\/li>\n<li>100 BK<\/li>\n<li>100 IM (1-arm Fly)<br \/>\nAll swum Continuous<\/li>\n<\/ul>\n<p><strong>Aerobic EN-1:<\/strong>\u00a0750 15min\u00a0 {12:30}<\/p>\n<ul>\n<li>3 x [200 Swim straight to, 50 Kick on 10 sec rest]<br \/>\nON ~ 5:00 (4:45 for FS, 5:15 for BK)<br \/>\n#1 FS, #2 BK, #3 FS (kick opposite stroke)<\/li>\n<\/ul>\n<p><strong>Threshold EN-2:<\/strong>\u00a0700m\u00a0 \u00a011min\u00a0 {12:44}<\/p>\n<ul>\n<li>2 x 100 BK on 2:00, swim 1:45<\/li>\n<li>4 x 100 FS on 1:45, swim 1:27<\/li>\n<li>100 BK Active Recovery, Swim 2:15<\/li>\n<\/ul>\n<p><strong>LAP:<\/strong>\u00a0300\u00a0 6min {12:50}<\/p>\n<ul>\n<li>100 FS , swim 1:20<\/li>\n<li>50 BK Active Recovery, Swim 1:15<\/li>\n<li>100 BK, swim 1:35<\/li>\n<li>50 FS Active Recovery, Swim 1:00<\/li>\n<\/ul>\n<p><strong>Sprint:<\/strong>\u00a0 150\u00a0 5min\u00a0 {12:55}<\/p>\n<ul>\n<li>3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong>\u00a0 200 mix\u00a0 {to 1:00pm}<\/p>\n<p>Total:\u00a0 2700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>More Set Testing Warm Up:\u00a0 700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous Aerobic EN-1:\u00a0750 15min\u00a0 {12:30} 3 x [200 Swim straight to, 50 Kick on 10 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8580\">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\/8580"}],"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=8580"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8580\/revisions"}],"predecessor-version":[{"id":8594,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8580\/revisions\/8594"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8580"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}