{"id":8942,"date":"2022-03-04T19:03:49","date_gmt":"2022-03-05T00:03:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8942"},"modified":"2022-03-04T19:03:49","modified_gmt":"2022-03-05T00:03:49","slug":"return-to-the-pool-week-3-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8942","title":{"rendered":"Return to the Pool Week 3 &#8211; Friday"},"content":{"rendered":"<p>Swim + Weights<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Continuous<\/p>\n<ul>\n<li>4 x (25 FS, 25 BK)<\/li>\n<li>2 x (50 FS, 50 BK)<\/li>\n<li>100 FS<\/li>\n<li>100 BK<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1 \/ Kick:\u00a0 2500m<\/p>\n<ul>\n<li>400 FS Fins with every 4th length BK<\/li>\n<li>6 x 50 Fins kick on 1:00 (3x FS, 3x BK)<\/li>\n<li>4 x 100 BK Fins &amp; Paddles for technique on 1:45<\/li>\n<li>4 x 100 FS Pull with Paddles on 1:45<\/li>\n<li>50 easy<\/li>\n<li>5 x 50 BK on 1:10<\/li>\n<li>50 easy<\/li>\n<li>2 x (3 x 50 IM Seq &#8211; FL-BK, BK-BR, BR-FS) on 1:05<\/li>\n<li>50 easy<\/li>\n<li>5 x 50 FS on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Speed:\u00a0 300m<\/p>\n<ul>\n<li>50 BR fast, 50 easy\u00a0 [act 50 sec]<\/li>\n<li>50 BK fast, 50 easy\u00a0 [act 42 sec]<\/li>\n<li>50 FS fast, 50 easy\u00a0 [act 35]<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n<p>Total:\u00a0 3600m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Swim + Weights Warm Up:\u00a0 700m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 100 FS 100 BK 100 IM EN-1 \/ Kick:\u00a0 2500m 400 FS Fins with every 4th length BK 6 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8942\">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\/8942"}],"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=8942"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8942\/revisions"}],"predecessor-version":[{"id":8943,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8942\/revisions\/8943"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8942"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}