{"id":8903,"date":"2021-12-16T23:01:06","date_gmt":"2021-12-17T04:01:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8903"},"modified":"2021-12-18T00:28:02","modified_gmt":"2021-12-18T05:28:02","slug":"2022-racing-season-general-prep-wk-12-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8903","title":{"rendered":"2022 Racing Season &#8211; General Prep &#8211; WK 12 Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 600 (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<\/ul>\n<p>EN-1: 1200 (24 min)<\/p>\n<ul>\n<li>3 x 100 BK on 2:00, swim &lt;1:45<\/li>\n<li>3 x 100 FS Pull on 1:45, swim &lt;1:30<\/li>\n<li>3 x 100 IM on 2:00, swim &lt;1:45<\/li>\n<li>3 x 100 FS on 1:45, swim &lt;1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Speed: 150\u00a0 (3 min)<\/p>\n<ul>\n<li>100 FS for time for time,\u00a0\u00a050 easy\u00a0 \u00a0(act:\u00a0 1:14)<\/li>\n<\/ul>\n<p>Kick:\u00a0 100\u00a0 (5 min)<\/p>\n<ul>\n<li>2 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-2\u00a0 250 (5 min)<\/p>\n<ul>\n<li>2 x 50 FS on 1:00, Desc 1-4<\/li>\n<\/ul>\n<p><del>Speed:\u00a0 100\u00a0 (2 min)<\/del><\/p>\n<ul>\n<li><del>50 FS for time,\u00a0\u00a050 easy\u00a0 \u00a0(act:\u00a0 33 sec)<\/del><\/li>\n<\/ul>\n<p><del>Sprint: 50\u00a0 (1 min)<\/del><\/p>\n<ul>\n<li><del>25 BK Fast, 25 Easy<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150<br \/>\nTotal:\u00a0 2550<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) EN-1: 1200 (24 min) 3 x 100 BK on 2:00, swim &lt;1:45 3 x 100 FS Pull on 1:45, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8903\">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\/8903"}],"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=8903"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8903\/revisions"}],"predecessor-version":[{"id":8907,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8903\/revisions\/8907"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8903"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}