{"id":8669,"date":"2021-10-20T23:36:02","date_gmt":"2021-10-21T03:36:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8669"},"modified":"2021-10-20T23:36:34","modified_gmt":"2021-10-21T03:36:34","slug":"2022-racing-season-general-prep-wk-4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8669","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 4 Thurs"},"content":{"rendered":"<p>Bracebridge 1hr<\/p>\n<p>Warm Up: 600 11min<\/p>\n<ul>\n<li>200 FS<\/li>\n<li>200BK<\/li>\n<li>50 FS<\/li>\n<li>50 Bk<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1\/Kick: 1650<\/p>\n<ul>\n<li>2 x 200 BK Fins on 3:15<\/li>\n<li>2 x 200 FS Fins on 3:10<\/li>\n<li>4 x 50 Fin Kick on 1:00<\/li>\n<li>200 BK on 3:45<\/li>\n<li>200 FS Pull on 3:15<\/li>\n<li>4 x 50 Kick on 1:30 (FS, BK, 2x side)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2: 450<\/p>\n<ul>\n<li>4 x 50 FS on 1:15, breathe every 5 down \/ 6 back<\/li>\n<li>4 x 50 Bk on 1:00, swim &lt;50<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Sprint: 100<\/p>\n<ul>\n<li>2 x (25 fast, 25 easy) on 1:15, 1 FS, 1 BK<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bracebridge 1hr Warm Up: 600 11min 200 FS 200BK 50 FS 50 Bk 100 IM EN-1\/Kick: 1650 2 x 200 BK Fins on 3:15 2 x 200 FS Fins on 3:10 4 x 50 Fin Kick on 1:00 200 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8669\">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\/8669"}],"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=8669"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8669\/revisions"}],"predecessor-version":[{"id":8671,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8669\/revisions\/8671"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8669"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}