{"id":8791,"date":"2021-11-21T20:23:51","date_gmt":"2021-11-22T01:23:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8791"},"modified":"2021-11-24T23:01:46","modified_gmt":"2021-11-25T04:01:46","slug":"2022-racing-season-general-prep-wk-9-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8791","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 9 Wednesday"},"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: 1300\u00a0 (25min)<\/p>\n<ul>\n<li>3 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45, swim &lt;1:28<\/li>\n<li>3 x 50 Fin Kick on 1:00<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>2 x 100 FS on 1:45, swim &lt;1:28<\/li>\n<li>3 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-2:\u00a0 900 (17min)<\/p>\n<ul>\n<li>2 x (2 x 50 FS on 1:00, swim 40, 100 FS on 1:45, swim 1:25)<br \/>\n(both 100&#8217;s 1:24)<\/li>\n<li>50 easy<\/li>\n<li>2 x (2 x 50 BK on 1:00, swim 47, 100 BK on 2:00, swim 1:37<br \/>\n(act:\u00a0 tough first round &#8211; better kick from the hip in the 2nd<br \/>\n1:44 for the 100 first, 1:39 for the second)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<br \/>\nTotal:\u00a0 3100<\/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: 1300\u00a0 (25min) 3 x 100 BK on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8791\">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\/8791"}],"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=8791"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8791\/revisions"}],"predecessor-version":[{"id":8811,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8791\/revisions\/8811"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8791"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}