{"id":8604,"date":"2021-09-30T18:58:31","date_gmt":"2021-09-30T22:58:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8604"},"modified":"2021-10-01T19:47:17","modified_gmt":"2021-10-01T23:47:17","slug":"2022-racing-season-general-prep-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8604","title":{"rendered":"2022 Racing season &#8211; General Prep &#8211; Friday"},"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 800\u00a0 \u00a0{12:30}<\/p>\n<ul>\n<li>2 x [<br \/>\n&#8211; 200 FS on 3:30, swim 3:10<br \/>\n&#8211; 200 BK on 3:45, swim 3:35]<\/li>\n<\/ul>\n<p><strong><span style=\"color: #0000ff;\">Test set for 400:<\/span>\u00a0<\/strong>\u00a01000m\u00a0 {12:48}<\/p>\n<ul>\n<li>4 x [<br \/>\n&#8211; 100 FS, Swim BEST AVG (aim ~1:25)\u00a0 {400 Time Trial last week 6:17}<br \/>\n&#8211; 150 Active Recovery ]<br \/>\nON 4:30<br \/>\n***Add up 4 100 times to get your 400 Test Time<br \/>\n*** BEST AVG means the tightest, fastest 4 100 times<br \/>\n*** NOT a super fast #1 and dying on 2, 3, 4<br \/>\n<strong><span style=\"color: #0000ff;\">RESULTS:<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">#1\u00a0 \u00a01:22<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">#2\u00a0 \u00a01:22<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">#3\u00a0 \u00a01:20<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">#4\u00a0 \u00a01:17<\/span><\/strong><\/li>\n<\/ul>\n<p><strong>Sprint:<\/strong>\u00a0 \u00a0200\u00a0 \u00a0{12:53}<\/p>\n<ul>\n<li>4 x 50 on 1:15 swum as:<br \/>\n#1 &#8211;\u00a0 25 fast, 25 easy\u00a0 #2 &#8211; middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong>\u00a0 200 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 800\u00a0 \u00a0{12:30} 2 x [ &#8211; 200 FS on 3:30, swim 3:10 &#8211; 200 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8604\">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\/8604"}],"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=8604"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8604\/revisions"}],"predecessor-version":[{"id":8610,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8604\/revisions\/8610"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8604"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}