{"id":8926,"date":"2022-02-28T11:49:38","date_gmt":"2022-02-28T16:49:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8926"},"modified":"2022-03-03T18:45:21","modified_gmt":"2022-03-03T23:45:21","slug":"return-to-the-pool-week-3-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8926","title":{"rendered":"Return to the Pool Week 3 &#8211; Monday"},"content":{"rendered":"<p>An A.K. session<\/p>\n<p>200 swim<\/p>\n<p>100 kick<\/p>\n<p>200 pull<\/p>\n<p>100 kick<\/p>\n<p>&nbsp;<\/p>\n<p>10&#215;50 drill choice @ 1:00 OR 10&#215;75 as 25drill\/50 swim @ 1:20<\/p>\n<p>4&#215;25 scull with pull buoy<\/p>\n<p>4&#215;100 pull good technique<\/p>\n<p>&nbsp;<\/p>\n<p>10-<strong><span style=\"color: #ff0000;\">20x<\/span><\/strong>100 free swim as 3 @ 1:45, 3 @ 1:40, 3 @ 1:35, 1 @ 1:30 (twice through)<br \/>\n<strong><span style=\"color: #0000ff;\">DB:\u00a0 11-20 done IM BK BR<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>300 Cool down<\/p>\n<p>TOTAL: 2900m-4150m\u00a0 <span style=\"color: #0000ff;\"><strong>DB:\u00a0\u00a04000m<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An A.K. session 200 swim 100 kick 200 pull 100 kick &nbsp; 10&#215;50 drill choice @ 1:00 OR 10&#215;75 as 25drill\/50 swim @ 1:20 4&#215;25 scull with pull buoy 4&#215;100 pull good technique &nbsp; 10-20&#215;100 free swim as 3 @ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8926\">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\/8926"}],"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=8926"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8926\/revisions"}],"predecessor-version":[{"id":8941,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8926\/revisions\/8941"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8926"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}