{"id":8655,"date":"2021-10-18T00:49:03","date_gmt":"2021-10-18T04:49:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8655"},"modified":"2021-10-18T00:50:07","modified_gmt":"2021-10-18T04:50:07","slug":"2022-racing-season-general-prep-wk-3-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8655","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 4 Mon"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up: 800 (to 12:15)<\/p>\n<p>EN-1: 1200 (to 12:38)<\/p>\n<ul>\n<li>200 BK on 4:00, swim 3:35<\/li>\n<li>200 FS on 3:30, swim 3:10<\/li>\n<li>4 x 100 BK on 2:00, swim 1:45<\/li>\n<li>4 x 100 FS on 1:45, swim 1:30<\/li>\n<\/ul>\n<p>EN-2: 550 (to 12:50)<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, swim 42<\/li>\n<li>5 x 50 BK on 1:00, swim 48<\/li>\n<li>50 active recovery<\/li>\n<\/ul>\n<p>Sprint: 200 (to 12:55)<\/p>\n<ul>\n<li>2 x (middle 25 of 50 Fast, rest Cruise) on 1:15<\/li>\n<li>2 x (25 Fast, 25 Cruise) on 1:15<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n<p>Total: 2950m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up: 800 (to 12:15) EN-1: 1200 (to 12:38) 200 BK on 4:00, swim 3:35 200 FS on 3:30, swim 3:10 4 x 100 BK on 2:00, swim 1:45 4 x 100 FS on 1:45, swim 1:30 EN-2: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8655\">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\/8655"}],"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=8655"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8655\/revisions"}],"predecessor-version":[{"id":8658,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8655\/revisions\/8658"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8655"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}