{"id":8944,"date":"2022-03-07T16:34:42","date_gmt":"2022-03-07T21:34:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8944"},"modified":"2022-03-07T16:35:13","modified_gmt":"2022-03-07T21:35:13","slug":"return-to-the-pool-week-4-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8944","title":{"rendered":"Return to the Pool Week 4 &#8211; Monday"},"content":{"rendered":"<p>Prep session for Time-Trial-Tuesday<\/p>\n<p>Warm Up: 800<\/p>\n<ul>\n<li>4 x (25 FS, 25 BK)<\/li>\n<li>2 x (50 FS, 50 BK)<\/li>\n<li>150 FS<\/li>\n<li>150 BK<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 1500<\/p>\n<ul>\n<li>8 x 50 Fin Kick on 1:00 (4x FS, 4x BK)<\/li>\n<li>2 x 200 FS Fins on 3:30<\/li>\n<li>4 x 50 Kick on 1:30<\/li>\n<li>50 easy<br \/>\nPacing for 400:<\/li>\n<li>4 x 50 FS on 1:00, swim 45<\/li>\n<li>50 easy<\/li>\n<li>2 x 100 FS on 2:00, swim 1:31<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n<p>Total:\u00a0 2600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prep session for Time-Trial-Tuesday Warm Up: 800 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 \/ Kick: 1500 8 x 50 Fin Kick on 1:00 (4x FS, 4x BK) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8944\">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\/8944"}],"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=8944"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8944\/revisions"}],"predecessor-version":[{"id":8947,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8944\/revisions\/8947"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8944"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}