{"id":8883,"date":"2021-12-13T18:49:27","date_gmt":"2021-12-13T23:49:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8883"},"modified":"2021-12-15T10:20:40","modified_gmt":"2021-12-15T15:20:40","slug":"2022-racing-season-general-prep-wk-12-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8883","title":{"rendered":"2022 Racing Season – General Prep – WK 12 Tuesday"},"content":{"rendered":"

Early Long – A.K. session<\/p>\n

3 x 200 as swim\/kick\/pull by 200\u00a0 (600)<\/p>\n

 <\/p>\n

4 x 75 fly-bk-breast<\/span> OR kick-drill-swim @ 1:30<\/p>\n

4 x 100 as 75 smooth\/25 fast @ 1:45 or 2:00<\/p>\n

6 x 50 kick descend 1-3, 4-6 @ 1:10 or 20s rest<\/span>\u00a0 \u00a0 (1000)<\/p>\n

 <\/p>\n

6 x 200 as 100 smooth \u2013 50 fast \u2013 50 strong @ 3:45 or 4:00<\/span>\u00a0 \u00a0(1200)
\nOdd FS, Even BK\u00a0 \u00a0*Working 3rd<\/sup> quarter of race<\/p>\n

100 easy<\/p>\n

Main Set:<\/span><\/p>\n

12 x 100 as<\/p>\n

4 @ 2:00 or 30s rest<\/p>\n

4 @ 1:50 or 25s rest<\/p>\n

4 @ 1:40 or 20s rest\u00a0 \u00a0 (1200)<\/p>\n

*Stroke athletes = 50 best stroke fast\/50 free smooth\u00a0 \u00a0[DB:\u00a0 1, 2 BK-FS and 3, 4 FS-FS]<\/p>\n

*Triathletes = 50 fast\/50 smooth all freestyle<\/p>\n

 <\/p>\n

200 easy<\/p>\n

TOTAL: 3000m-4200m<\/p>\n","protected":false},"excerpt":{"rendered":"

Early Long – A.K. session 3 x 200 as swim\/kick\/pull by 200\u00a0 (600)   4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30 4 x 100 as 75 smooth\/25 fast @ 1:45 or 2:00 6 x 50 kick descend 1-3, 4-6 … Continue reading →<\/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\/8883"}],"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=8883"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8883\/revisions"}],"predecessor-version":[{"id":8886,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8883\/revisions\/8886"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8883"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}