{"id":8782,"date":"2021-11-19T10:01:15","date_gmt":"2021-11-19T15:01:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8782"},"modified":"2021-11-19T18:02:36","modified_gmt":"2021-11-19T23:02:36","slug":"2022-racing-season-general-prep-wk-8-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8782","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 8 Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 700 (15 min)<\/p>\n<ul>\n<li>4 x (25 FS, 25 BK)<\/li>\n<li>100 FS<\/li>\n<li>100 BK<\/li>\n<li>2 x (50 FS, 50 BK)<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1: 750\u00a0 ( 15 min)<\/p>\n<ul>\n<li>3 x 100 BK Fins on 1:45<\/li>\n<li>3 x 100 FS Pull\/Paddles on 1:45<\/li>\n<li>3 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 1000+ (act 1050)<\/p>\n<ul>\n<li>50&#8217;s of FS on 1:01<br \/>\nStart on Red Top, then Red 1:01, 1:02, 1:03 &#8230;<br \/>\nEach 50 must finish before Red Top<br \/>\nStarts aerobic &#8230; builds to get the 50&#8217;s done on time.<\/li>\n<li>20 complete, failed on 21<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 750\u00a0 ( 15 min) 3 x 100 BK Fins on 1:45 3 x 100 FS Pull\/Paddles &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8782\">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\/8782"}],"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=8782"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8782\/revisions"}],"predecessor-version":[{"id":8786,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8782\/revisions\/8786"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8782"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}