{"id":8627,"date":"2021-10-07T16:20:20","date_gmt":"2021-10-07T20:20:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8627"},"modified":"2021-10-08T19:11:11","modified_gmt":"2021-10-08T23:11:11","slug":"2022-racing-season-general-prep-wk-2-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8627","title":{"rendered":"2022 Racing season &#8211; General Prep WK 2 &#8211; Friday"},"content":{"rendered":"<p><strong>Warm Up:<\/strong> 700m 15min<\/p>\n<p>Choice 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<br \/>\nAll swum Continuous<\/li>\n<\/ul>\n<p><strong>Aerobic EN-1:<\/strong> 800 {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 3:50, swim 3:35]<\/li>\n<\/ul>\n<p><strong>Test set for 400:<\/strong>\u00a0600m {12:50}<\/p>\n<ul>\n<li>4 x\u00a0100 FS, Swim BEST AVG &#8211; ON 4:00<br \/>\nno active recovery between 100&#8217;s<\/li>\n<li>200 Active Recovery<\/li>\n<\/ul>\n<p><strong>Results:<br \/>\n<\/strong>#1\u00a0 \u00a0<strong>1;19<br \/>\n<\/strong>#2\u00a0 \u00a0<strong>1:17<\/strong> with lactic building up on the 4th length<br \/>\n#3\u00a0 \u00a0<strong>1:18<\/strong> with lactic on 3rd and 4th lengths<br \/>\n#4\u00a0 \u00a0<strong>1:18<\/strong> with lactic on 2nd, 3rd &amp; 4th lengths<\/p>\n<p>Add-Up 400\u00a0 =\u00a0<strong>5:12<\/strong><\/p>\n<p><strong>Sprint:<\/strong> 200 {12:53}<\/p>\n<ul>\n<li>\u00a04 x 50 on 1:15 swum as:<br \/>\n#1 &#8211; 25 fast, 25 easy #2 &#8211; middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200 mix {to 1:00pm}<\/p>\n<p>Total: 2500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM All swum Continuous Aerobic EN-1: 800 {12:30} 2 x [ &#8211; 200 FS on 3:30, swim 3:10 &#8211; 200 BK on 3:50, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8627\">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\/8627"}],"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=8627"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8627\/revisions"}],"predecessor-version":[{"id":8635,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8627\/revisions\/8635"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8627"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}