{"id":8622,"date":"2021-10-05T20:09:47","date_gmt":"2021-10-06T00:09:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8622"},"modified":"2021-10-05T20:10:45","modified_gmt":"2021-10-06T00:10:45","slug":"8622","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8622","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 2 Wed"},"content":{"rendered":"<p><strong>Warm Up:<\/strong>\u00a0 700m\u00a0 \u00a0{to 7:45}<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>EN-1 \/ EN-2:<\/strong>\u00a0 1600\u00a0 \u00a0{8:18}<\/p>\n<ul>\n<li>2 x 100 BK on 2:00, swim 1:45<\/li>\n<li>5 x { 2 x 50 on 1:00, 100 on 1:45}<br \/>\n<strong>#1<\/strong>\u00a0 46\/1:32,\u00a0 <strong>#2<\/strong>\u00a0 45\/1:30,\u00a0 <strong>#3<\/strong>\u00a0 44\/1:28,\u00a0 <strong>#4<\/strong>\u00a0 43\/1:26,\u00a0 <strong>#5<\/strong>\u00a0 42\/1:24<\/li>\n<li>50 BK Active Recovery on 1:00<\/li>\n<li>100 BK on 2:00, swim 1:45<\/li>\n<li>200 BK, swim 3:30<\/li>\n<li>50 BK Active Recovery on 1:00<\/li>\n<\/ul>\n<p><strong>LAP:<\/strong>\u00a0 250\u00a0 \u00a0{8:23}<\/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 \u00a0100\u00a0 \u00a0{8:26}<\/p>\n<ul>\n<li>2 x 50 on 1:15 swum as:<br \/>\n#1 &#8211;\u00a0 first 25 fast, rest easy\u00a0 #2 &#8211; 25 easy, 25 fast<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong>\u00a0 200 mix\u00a0 {to 8:30}<\/p>\n<p>Total:\u00a0 2850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 700m\u00a0 \u00a0{to 7:45} Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous EN-1 \/ EN-2:\u00a0 1600\u00a0 \u00a0{8:18} 2 x 100 BK on 2:00, swim 1:45 5 x { 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8622\">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\/8622"}],"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=8622"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8622\/revisions"}],"predecessor-version":[{"id":8625,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8622\/revisions\/8625"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8622"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}