{"id":8672,"date":"2021-10-21T23:40:59","date_gmt":"2021-10-22T03:40:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8672"},"modified":"2021-10-27T00:20:54","modified_gmt":"2021-10-27T04:20:54","slug":"2022-racing-season-general-prep-wk-4-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8672","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 4 Fri"},"content":{"rendered":"<p>Bracebridge 1Hr 15min<\/p>\n<p>Warm Up: 800<\/p>\n<ul>\n<li>200 FS, 200 BK<\/li>\n<li>2 x (50 FS, 50 BK)<\/li>\n<li>2 x 100 IM<\/li>\n<\/ul>\n<p>EN-1: 1650<\/p>\n<ul>\n<li>4 x 100 BK Find on 1:45<\/li>\n<li>4 x 100 FS Pull on 1:45<\/li>\n<li>4 x 100 BK on 2:00<\/li>\n<li>4 x 100 FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 500<\/p>\n<ul>\n<li>100 FS for time, 150 Active Recovery\u00a0 (act:\u00a0 1:15)<\/li>\n<li>100 BK for time, 150 Active Recovery\u00a0 (act:\u00a0 1:32)<\/li>\n<\/ul>\n<p>EN-2: 600<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, Desc 1-5 swim 44, 43, 42, 41, 40<\/li>\n<li>50 Easy<\/li>\n<li>5 x 50 BK on 1:05, Desc 1-5 swim 51, 50, 49, 48, 47<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Sprint: 200<\/p>\n<ul>\n<li>4 x (25 Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bracebridge 1Hr 15min Warm Up: 800 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1: 1650 4 x 100 BK Find on 1:45 4 x 100 FS Pull on 1:45 4 x 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8672\">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\/8672"}],"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=8672"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8672\/revisions"}],"predecessor-version":[{"id":8688,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8672\/revisions\/8688"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8672"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}