{"id":8663,"date":"2021-10-20T00:42:25","date_gmt":"2021-10-20T04:42:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8663"},"modified":"2021-10-20T22:52:32","modified_gmt":"2021-10-21T02:52:32","slug":"2022-racing-season-general-prep-wk-4-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8663","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 4 Wed"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up: 600m<\/p>\n<ul>\n<li>200 FS<\/li>\n<li>200 BK<\/li>\n<li>50 FS<\/li>\n<li>50 BK<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1: 1300<\/p>\n<ul>\n<li>400 FS Find, every 4th length Bk, on 15sec<\/li>\n<li>200 BK Fins, on 15 sec<\/li>\n<li>2 x 50 FS Fin Kick on 15 sec each<\/li>\n<li>50 easy<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 BK on 15 sec<\/li>\n<li>2 x 50 BK Kick on 15 sec<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2: 650<\/p>\n<ul>\n<li>2 x 100 BK on 2:00, swim 1:40<\/li>\n<li>2 x 100 FS Pull on 1:45, swim 1:25<\/li>\n<li>2 x 100 FS on 1:45, swim 1:25<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP: 200<\/p>\n<ul>\n<li>4 x 50\u00a0 Fast on 1:15<\/li>\n<\/ul>\n<p>Swim Down: 150m<\/p>\n<p>Total: 2900m<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up: 600m 200 FS 200 BK 50 FS 50 BK 100 IM EN-1: 1300 400 FS Find, every 4th length Bk, on 15sec 200 BK Fins, on 15 sec 2 x 50 FS Fin Kick on 15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8663\">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\/8663"}],"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=8663"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8663\/revisions"}],"predecessor-version":[{"id":8668,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8663\/revisions\/8668"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8663"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}