{"id":8793,"date":"2021-11-21T20:54:47","date_gmt":"2021-11-22T01:54:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8793"},"modified":"2021-11-24T23:00:51","modified_gmt":"2021-11-25T04:00:51","slug":"2022-racing-season-general-prep-wk-9-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8793","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 9 Thursday"},"content":{"rendered":"<p>Noon Swim &#8220;Easy&#8221; + Bike Trainer<\/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:\u00a0 1950 (40 min)<\/p>\n<ul>\n<li>400 FS Fins with every 4th length BK on 20+ sec rest<\/li>\n<li>4 x 100 BK Fins on 1:45<\/li>\n<li>4 x 100 FS Fins on 1:45<\/li>\n<li>3 x 50 Kick on 1:30<\/li>\n<li>50 easy<\/li>\n<li>4 x 100 FS Pull\/Paddles on 1:45<\/li>\n<li>3 x 50 Kick on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Total:\u00a0 2850<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Swim &#8220;Easy&#8221; + Bike Trainer 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:\u00a0 1950 (40 min) 400 FS Fins with every &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8793\">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\/8793"}],"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=8793"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8793\/revisions"}],"predecessor-version":[{"id":8809,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8793\/revisions\/8809"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8793"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}