{"id":8825,"date":"2021-11-29T00:04:25","date_gmt":"2021-11-29T05:04:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8825"},"modified":"2021-12-02T23:40:36","modified_gmt":"2021-12-03T04:40:36","slug":"2022-racing-season-general-prep-wk-10-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8825","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 10 Friday"},"content":{"rendered":"<p>1 Hour &#8211; with\u00a0<strong>400 FS Test Set<\/strong><\/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:\u00a0 600m\u00a0 (12min)<\/p>\n<ul>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>2 x 100 FS Pull\/Paddles on 1:45<\/li>\n<li>2 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>Speed Up:\u00a0 100\u00a0 (4 min)<\/p>\n<ul>\n<li>4 x 25 FS Fast on 45 sec<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><strong>Test set for 400 FS:<\/strong>\u00a0600m\u00a0 (20 min)<\/p>\n<ul>\n<li>4 x\u00a0100 FS, Swim BEST AVG &#8211; ON 4:00 &#8211; Target: 1:17<br \/>\nno active recovery between 100&#8217;s<\/li>\n<li>200 Active Recovery<\/li>\n<\/ul>\n<p><strong>Results:<br \/>\n#1\u00a0 \u00a0__<\/strong>\u00a0 \u00a0(Previous: 1:18, 1:19)<strong><br \/>\n<\/strong><strong>#2\u00a0 \u00a0__<\/strong>\u00a0\u00a0(Previous: 1:17, 1:17)<br \/>\n<strong>#3\u00a0 \u00a0__<\/strong>\u00a0 (Previous: 1:18, 1:18)<br \/>\n<strong>#4\u00a0 \u00a0__<\/strong>\u00a0\u00a0(Previous: 1:19, 1:18)<\/p>\n<p><strong>Add-Up 400 FS\u00a0 = __<\/strong>\u00a0\u00a0(Previous:\u00a0 5:12, 5:12)<\/p>\n<p>Sprint:\u00a0 50<\/p>\n<ul>\n<li>25 BK Sprint, 25 easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1 Hour &#8211; with\u00a0400 FS Test Set 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:\u00a0 600m\u00a0 (12min) 2 x 100 BK on 2:00 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8825\">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\/8825"}],"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=8825"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8825\/revisions"}],"predecessor-version":[{"id":8844,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8825\/revisions\/8844"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8825"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}