{"id":8699,"date":"2021-10-29T11:48:34","date_gmt":"2021-10-29T15:48:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8699"},"modified":"2021-10-29T11:49:25","modified_gmt":"2021-10-29T15:49:25","slug":"2022-racing-season-general-prep-wk-5-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8699","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 5 Fri"},"content":{"rendered":"<p>An A.K. session:<\/p>\n<p>Warm Up:\u00a0 400<\/p>\n<ul>\n<li>200 swim<\/li>\n<li>100 kick<\/li>\n<li>100 swim build<\/li>\n<\/ul>\n<p>Ramp Up to Main Set:<\/p>\n<ul>\n<li>4&#215;50 drill choice<\/li>\n<li>4&#215;75 as 25 kick\/50 swim build<\/li>\n<li>2&#215;100 pull with paddles @ 30s rest<br \/>\n&#8211; Feel strong in the water<\/li>\n<li>4&#215;25 fast @ 45s rest<\/li>\n<\/ul>\n<p>Main Set :<\/p>\n<p><span style=\"color: #ff0000;\"><strong>X<\/strong><\/span> x 100 freestyle<\/p>\n<p>&#8211; Pace time = 90% effort with maximum 12-15s rest<br \/>\n&#8211; Go to failure, no more than ten 100\u2019s<br \/>\n&#8211; Failing is 1sec over your pace time<br \/>\n&#8211; if you arrive on your pace time, you have to go<\/p>\n<p>Don&#8217;s was 100 FS on 1:35, swim 1:22 &#8230; completed 5, failed on 6<\/p>\n<p>Swim Down:<\/p>\n<ul>\n<li>300 swim cool down, nice and easy<\/li>\n<\/ul>\n<p>TOTAL: 1500m + 100\u2019s<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An A.K. session: Warm Up:\u00a0 400 200 swim 100 kick 100 swim build Ramp Up to Main Set: 4&#215;50 drill choice 4&#215;75 as 25 kick\/50 swim build 2&#215;100 pull with paddles @ 30s rest &#8211; Feel strong in the water &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8699\">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\/8699"}],"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=8699"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8699\/revisions"}],"predecessor-version":[{"id":8702,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8699\/revisions\/8702"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8699"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}