{"id":8819,"date":"2021-11-29T00:03:52","date_gmt":"2021-11-29T05:03:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8819"},"modified":"2021-11-30T10:50:15","modified_gmt":"2021-11-30T15:50:15","slug":"2022-racing-season-general-prep-wk-10-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8819","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 10 Tues"},"content":{"rendered":"<p>Early long session &#8211; by A.K.<\/p>\n<p>Warm\u00a0 Up: 1500m<\/p>\n<ul>\n<li>300 swim<\/li>\n<li>200 kick [as 50 FS, 50 BR, 50 FS, 50 BK]<\/li>\n<li>6 x 50 FS &amp; BK drills<\/li>\n<li>4 x {<br \/>\n&#8211; 50 FS on 1:00<br \/>\n&#8211; 50 BK on 1:05<br \/>\n** Descend each pair 1-4 by 1 sec min ** }<\/li>\n<li>3 x 100 swim strong on 1:35<br \/>\n** target strong swim with 5-10 sec rest pace **<\/li>\n<\/ul>\n<p><b>Main Set (1min rest between rounds): <\/b><\/p>\n<p><b>3 x {<\/b>\u00a0 \u00a01200<\/p>\n<ul>\n<li>75 FL on 1:40<\/li>\n<li>25 FL &#8211; 50 BK on 1:40<\/li>\n<li>50 FK &#8211; 25 BR on 1:40<\/li>\n<li>50 BR &#8211; 25 FS on 1:40<\/li>\n<li>100 FS Fast on 1:40<\/li>\n<li>1 min rest <strong>}<\/strong><\/li>\n<\/ul>\n<p>&#8211;\u00a0 100 Active Recovery<\/p>\n<p><strong>2 x {<\/strong>\u00a0 800<\/p>\n<ul>\n<li>75 FS on 1:30<\/li>\n<li>25 Kick &#8211; 50 FS on 1:35<\/li>\n<li>50 Kick &#8211; 25 FS on 1:40<\/li>\n<li>75 Kick on 1:45<\/li>\n<li>100 FS Fast on 1:40<\/li>\n<li>1 min rest<br \/>\n** 1st round FS Kick, 2nd BK Kick\u00a0 <strong>}<\/strong><\/li>\n<\/ul>\n<p>Swim Down:\u00a0\u00a0200<\/p>\n<p>Total 3800m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early long session &#8211; by A.K. Warm\u00a0 Up: 1500m 300 swim 200 kick [as 50 FS, 50 BR, 50 FS, 50 BK] 6 x 50 FS &amp; BK drills 4 x { &#8211; 50 FS on 1:00 &#8211; 50 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8819\">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\/8819"}],"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=8819"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8819\/revisions"}],"predecessor-version":[{"id":8834,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8819\/revisions\/8834"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8819"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}