{"id":8640,"date":"2021-10-13T09:29:49","date_gmt":"2021-10-13T13:29:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8640"},"modified":"2021-10-13T09:58:47","modified_gmt":"2021-10-13T13:58:47","slug":"2022-racing-season-general-prep-wk-3-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8640","title":{"rendered":"2022 Racing season &#8211; General Prep WK 3 &#8211; Wed"},"content":{"rendered":"<p>Bracebridge Sportsplex<\/p>\n<p>Warm Up: 800m<\/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>2x 100 IM all continuous<\/li>\n<\/ul>\n<p>Drills &amp; Technique: 800m<\/p>\n<ul>\n<li>2x (25 RAP, 25 LAP)<\/li>\n<li>2x 50 Glide<\/li>\n<li>3x (2x 50 FS Paddles on 1:00, 100 FS Paddles on 1:45)<\/li>\n<\/ul>\n<p>Main Set: 1700m<\/p>\n<ul>\n<li>4x (2x 50 FS on 1;00, 100 FS on 1:45 &#8230; Double up pacing 45, 44, 43, 42)<\/li>\n<li>50 active recovery<\/li>\n<li>4x (2x 25 BK on 45, 50 Bk 1:15&#8230;Double up less than 25sec)<\/li>\n<li>50 active recovery<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>Sprint: 100m<\/p>\n<ul>\n<li>2x (25 fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:. 150m<\/p>\n<p>Total: 3550m<\/p>\n<p><a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2021\/10\/Screenshot_20211013-093351_Connect.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-8642\" alt=\"Screenshot_20211013-093351_Connect\" src=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2021\/10\/Screenshot_20211013-093351_Connect-245x300.jpg\" width=\"245\" height=\"300\" srcset=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2021\/10\/Screenshot_20211013-093351_Connect-245x300.jpg 245w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2021\/10\/Screenshot_20211013-093351_Connect-838x1024.jpg 838w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2021\/10\/Screenshot_20211013-093351_Connect.jpg 1440w\" sizes=\"(max-width: 245px) 100vw, 245px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bracebridge Sportsplex Warm Up: 800m 200 FS 200 BK 100 FS 100 BK 2x 100 IM all continuous Drills &amp; Technique: 800m 2x (25 RAP, 25 LAP) 2x 50 Glide 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8640\">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\/8640"}],"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=8640"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8640\/revisions"}],"predecessor-version":[{"id":8644,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8640\/revisions\/8644"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8640"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}