{"id":8719,"date":"2021-11-02T22:53:25","date_gmt":"2021-11-03T02:53:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8719"},"modified":"2021-11-05T11:55:15","modified_gmt":"2021-11-05T15:55:15","slug":"2022-racing-season-general-prep-wk-6-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8719","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 6 Friday"},"content":{"rendered":"<p>1 Hour &#8211; with <span style=\"color: #0000ff;\"><strong>400 FS Test Set<\/strong><\/span><\/p>\n<p>Warm Up:\u00a0 700 (15 min)<\/p>\n<ul>\n<li>200 FS, 200 BK<\/li>\n<li>2 x (50 FS, 50 BK)<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1:\u00a0 600m\u00a0 (12min)<\/p>\n<ul>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>2 x 100 FS Pull\/Paddles on 1:45<\/li>\n<li>2 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>Speed Up:\u00a0 100\u00a0 (4 min)<\/p>\n<ul>\n<li>4 x 25 FS Fast on 45 sec<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>Test set for 400 FS:<\/strong><\/span>\u00a0600m\u00a0 (20 min)<\/p>\n<ul>\n<li>4 x\u00a0100 FS, Swim BEST AVG &#8211; ON 4:00 &#8211; Target: 1:18<br \/>\nno active recovery between 100&#8217;s<\/li>\n<li>200 Active Recovery<\/li>\n<\/ul>\n<p><strong><span style=\"color: #0000ff;\">Results:<\/span><br \/>\n<span style=\"color: #0000ff;\">#1\u00a0 \u00a0_1:18_<\/span><\/strong>\u00a0 \u00a0<span style=\"color: #0000ff;\">(Previous:\u00a01:19)<strong><br \/>\n<\/strong><\/span><span style=\"color: #0000ff;\"><strong>#2\u00a0 \u00a0_1:17_<\/strong><\/span>\u00a0 <span style=\"color: #0000ff;\">(Previous:\u00a01:17)<\/span><br \/>\n<span style=\"color: #0000ff;\"><strong>#3\u00a0 \u00a0_1:18_<\/strong><\/span>\u00a0 <span style=\"color: #0000ff;\">(Previous:\u00a01:18)<\/span><br \/>\n<span style=\"color: #0000ff;\"><strong>#4\u00a0 \u00a0_1:19_<\/strong><\/span>\u00a0 <span style=\"color: #0000ff;\">(Previous:\u00a01:18)<\/span><\/p>\n<p><span style=\"color: #0000ff;\"><strong>Add-Up 400 FS\u00a0 = _5:12_<\/strong><\/span>\u00a0<span style=\"color: #0000ff;\"> (Previous:\u00a0\u00a05:12)<\/span><\/p>\n<p>Sprint:\u00a0 50<\/p>\n<ul>\n<li>25 BK Sprint, 25 easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1 Hour &#8211; with 400 FS Test Set Warm Up:\u00a0 700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1:\u00a0 600m\u00a0 (12min) 2 x 100 BK on 2:00 2 x 50 BK on 1:05 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8719\">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\/8719"}],"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=8719"}],"version-history":[{"count":9,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8719\/revisions"}],"predecessor-version":[{"id":8745,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8719\/revisions\/8745"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8719"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}