{"id":8584,"date":"2021-09-28T10:18:29","date_gmt":"2021-09-28T14:18:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8584"},"modified":"2021-09-29T00:20:45","modified_gmt":"2021-09-29T04:20:45","slug":"8584","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8584","title":{"rendered":"2022 Racing Season General Prep &#8211; Tues"},"content":{"rendered":"<p>More Set Tests + Weights<\/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>\u00a0850 15min\u00a0 {12:30}<\/p>\n<ul>\n<li>2 x 50 BK on 1:00, swim 50<\/li>\n<li>100 BK on 2:00, swim 1:45<\/li>\n<li>200 BK on 3:45, swim 3:35<\/li>\n<li>2 x 200 FS on 3:30, swim 3:10<\/li>\n<li>50 BK Active Recovery<\/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 1:40<\/li>\n<li>4 x 100 FS on 1:45, swim 1:28<\/li>\n<li>100 BK Active Recovery, Swim 2:15<\/li>\n<\/ul>\n<p><strong>LAP:<\/strong>\u00a0300\u00a0 8min {12:52}<\/p>\n<ul>\n<li>4 x 50 FS\u00a0 on 1:00, swim 40<\/li>\n<li>50 BK Active Recovery on 1:15<\/li>\n<li>2 x 50 BK on 1:00, swim 45<\/li>\n<li>50 FS Active Recovery on 1:15<\/li>\n<\/ul>\n<p><strong>Sprint:<\/strong>\u00a0 150\u00a0 4min\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 150 mix\u00a0 {to 1:00pm}<\/p>\n<p>Total:\u00a0 2850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>More Set Tests + Weights 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:\u00a0850 15min\u00a0 {12:30} 2 x 50 BK on 1:00, swim 50 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8584\">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\/8584"}],"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=8584"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8584\/revisions"}],"predecessor-version":[{"id":8593,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8584\/revisions\/8593"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8584"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}