{"id":8637,"date":"2021-10-12T12:21:52","date_gmt":"2021-10-12T16:21:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8637"},"modified":"2021-10-12T12:23:24","modified_gmt":"2021-10-12T16:23:24","slug":"2022-racing-season-general-prep-wk-3-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8637","title":{"rendered":"2022 Racing season &#8211; General Prep WK 3 &#8211; Tuesday"},"content":{"rendered":"<p>An A.K. Session<\/p>\n<p>Warm Up: 500m<\/p>\n<ul>\n<li>200 swim mix<\/li>\n<li>2 x 50 as (25 R.A.P., 25 L.A.P.)<br \/>\n(R.A.P.=Right Arm Power, left arm easy)<br \/>\n(L.A.P.=Left Arm Power, right arm easy)<\/li>\n<li>2 x 50\u00a0 as Glide (in arm entry-extension) FS<\/li>\n<li>2 x 50 as 4 beats of high elbow scull, 4 Strokes of FS<\/li>\n<\/ul>\n<p>Main Set: 1300m<\/p>\n<ul>\n<li>4 x 50 FS DPS with Paddles on 1:10 (count)<br \/>\n(DPS &#8211; Distance Per Stroke)<\/li>\n<li>200 FS Strong on 3:30<\/li>\n<li>3 x 100 FS DPS with Paddles on 1:40 (count)<\/li>\n<li>200 FS Strong on 3:30<\/li>\n<li>2 x 200 FS DPS with Paddles on 3:30 (count)<\/li>\n<li>200 FS Strong on 3:30<\/li>\n<\/ul>\n<p>Swim Down: 600<\/p>\n<ul>\n<li>swim mix to fill remaining time<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>An A.K. Session Warm Up: 500m 200 swim mix 2 x 50 as (25 R.A.P., 25 L.A.P.) (R.A.P.=Right Arm Power, left arm easy) (L.A.P.=Left Arm Power, right arm easy) 2 x 50\u00a0 as Glide (in arm entry-extension) FS 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8637\">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\/8637"}],"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=8637"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8637\/revisions"}],"predecessor-version":[{"id":8639,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8637\/revisions\/8639"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8637"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}