{"id":8789,"date":"2021-11-21T20:23:00","date_gmt":"2021-11-22T01:23:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8789"},"modified":"2021-11-23T09:09:22","modified_gmt":"2021-11-23T14:09:22","slug":"2022-racing-season-general-prep-wk-9-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8789","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 9 Tuesday"},"content":{"rendered":"<p>AK Session<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>300\u00a0 (swim\/kick\/drill mix)<\/li>\n<li>3 x 100 on 1:35, make it hard<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Main Set:<\/span>\u00a0 3500m<\/p>\n<ul>\n<li>5 x [<br \/>\n&#8211; 400 pull on 7:00, swimming 75% (6:00 to 6:15) #1,3,5 Paddles, #2,4 no paddles<i><\/i><br \/>\n&#8211; 3 x 100 swim on 1:40, swim &lt;1:30 SOLID<br \/>\n<i>&#8211; Extra 1 min rest<br \/>\n]<\/i><\/li>\n<\/ul>\n<p>300 swim down<\/p>\n<p>TOTAL: 4,400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>AK Session Warm Up:\u00a0 600 300\u00a0 (swim\/kick\/drill mix) 3 x 100 on 1:35, make it hard Main Set:\u00a0 3500m 5 x [ &#8211; 400 pull on 7:00, swimming 75% (6:00 to 6:15) #1,3,5 Paddles, #2,4 no paddles &#8211; 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8789\">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\/8789"}],"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=8789"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8789\/revisions"}],"predecessor-version":[{"id":8802,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8789\/revisions\/8802"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8789"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}