{"id":8589,"date":"2021-09-29T00:18:00","date_gmt":"2021-09-29T04:18:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8589"},"modified":"2021-10-05T20:11:49","modified_gmt":"2021-10-06T00:11:49","slug":"2022-racing-season-general-prep-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8589","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 1 Wed"},"content":{"rendered":"<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>\u00a0 850\u00a0 \u00a0{12:31}<\/p>\n<ul>\n<li>4 x 100 BK on 2:00, swim 1:47<\/li>\n<li>4 x 100 FS on 1:45, swim 1:35<\/li>\n<li>50 BK Active Recovery<\/li>\n<\/ul>\n<p><strong>Threshold EN-2:<\/strong>\u00a0 800m\u00a0 \u00a0{12:47}<\/p>\n<ul>\n<li>8 x 50 FS on 1:00, swim 42<\/li>\n<li>50 BK ActiveRecovery<\/li>\n<li>6 x 50 BK on 1:00, swim 48<\/li>\n<li>50 BK Active Recovery<\/li>\n<\/ul>\n<p><strong>LAP:<\/strong>\u00a0 250\u00a0 \u00a0{12:52}<\/p>\n<ul>\n<li>100 FS Fast, swim 1:20<\/li>\n<li>50 BK Active Recovery on 1:15<\/li>\n<li>50 BK Fast, swim 45<\/li>\n<li>50 BK Active Recovery on 1:15<\/li>\n<\/ul>\n<p><strong>Sprint:<\/strong>\u00a0 \u00a0150\u00a0 \u00a0{12:56}<\/p>\n<ul>\n<li>3 x 50 on 1:15 swum as:<br \/>\n#1 &#8211;\u00a0 first 25 fast, rest easy\u00a0 #2 &#8211; middle 25 fast, #3 25 easy, 25 fast<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong>\u00a0 150 mix\u00a0 {to 1:00pm}<\/p>\n<p>Total:\u00a0 2900m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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:\u00a0 850\u00a0 \u00a0{12:31} 4 x 100 BK on 2:00, swim 1:47 4 x 100 FS on 1:45, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8589\">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\/8589"}],"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=8589"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8589\/revisions"}],"predecessor-version":[{"id":8626,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8589\/revisions\/8626"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8589"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}