{"id":8787,"date":"2021-11-21T20:22:06","date_gmt":"2021-11-22T01:22:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8787"},"modified":"2021-11-24T23:01:58","modified_gmt":"2021-11-25T04:01:58","slug":"2022-racing-season-general-prep-wk-9-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8787","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 9 Monday"},"content":{"rendered":"<p>Noon Swim + Weights + Curve<\/p>\n<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 \/ Kick: 1250 (25min)<\/p>\n<ul>\n<li>200 BK fins on 3:15<\/li>\n<li>200 FS Fins on 3:15<\/li>\n<li>200 FS Pull on 3:15<\/li>\n<li>2 x 200 FS on 3:30<\/li>\n<li>5 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-2: 350\u00a0 (8min)<\/p>\n<ul>\n<li>7 x 50 on 1:00, 4x FS, 3x BK<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Sprints: 200 (5min)<\/p>\n<ul>\n<li>4 x (25 Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Swim + Weights + Curve 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 \/ Kick: 1250 (25min) 200 BK fins on 3:15 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8787\">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\/8787"}],"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=8787"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8787\/revisions"}],"predecessor-version":[{"id":8812,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8787\/revisions\/8812"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8787"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}