{"id":8680,"date":"2021-10-24T23:48:49","date_gmt":"2021-10-25T03:48:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8680"},"modified":"2021-10-24T23:51:59","modified_gmt":"2021-10-25T03:51:59","slug":"2022-racing-season-general-prep-wk-5-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8680","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 5 Mon"},"content":{"rendered":"<p>1 Hour + Weights<\/p>\n<p>Warm Up:\u00a0 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 \/ Kick: 1250<\/p>\n<ul>\n<li>5 x 200 on 15-20 sec rest<br \/>\n#1\u00a0BK Fins, #2\u00a0FS Fins, #3\u00a0FS Pull \/ Paddles, #4\u00a0BK, #5\u00a0FS<\/li>\n<li>4 x 50 Fin kick on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2: 700<\/p>\n<ul>\n<li>4 x 50 FS on 1:00, swim Best Average<br \/>\n*Note your times &amp; avg*<br \/>\n(pick the fastest time you think you can hold for all 4<br \/>\nand be consistent &#8211; don&#8217;t over cook #1<br \/>\nAt the end, if you died, next time aim for 1-2 sec slower.<br \/>\nIf you thought you could have gone faster, next time aim for 1 sec faster)<\/li>\n<li>50 Active Recovery<\/li>\n<li>3 x (100 IM on 2:00, 50 BK on 1:15, swim &lt;50)<br \/>\n(this is LOAD with IM &#8211; QUALITY BK)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1 Hour + Weights Warm Up:\u00a0 800 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1 \/ Kick: 1250 5 x 200 on 15-20 sec rest #1\u00a0BK Fins, #2\u00a0FS Fins, #3\u00a0FS Pull \/ Paddles, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8680\">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\/8680"}],"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=8680"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8680\/revisions"}],"predecessor-version":[{"id":8681,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8680\/revisions\/8681"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8680"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}