{"id":8950,"date":"2022-03-08T19:03:57","date_gmt":"2022-03-09T00:03:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8950"},"modified":"2022-03-09T15:13:23","modified_gmt":"2022-03-09T20:13:23","slug":"return-to-the-pool-week-4-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8950","title":{"rendered":"Return to the Pool Week 4 &#8211; Wednesday"},"content":{"rendered":"<p>Warm Up:\u00a0 800m<\/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>150 FS<\/li>\n<li>150 BK<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1 \/ Kick:\u00a0 2850m<\/p>\n<ul>\n<li>50 Scull<\/li>\n<li>200 FS Fins on 20 sec rest<\/li>\n<li>6 x 50 Fins kick on 1:00 (3x FS, 3x BK)<\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>50 scull<\/del><\/li>\n<li>200 BK Fins &amp; Paddles for technique on 20 sec<\/li>\n<li>2 x 100 FS Pull with Paddles on 1:45<\/li>\n<li>4 x 50 Kick on 1:30 (2x FS, 2x BK)<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>50 easy<\/li>\n<li><del>2 x (3 x 50 IM Seq &#8211; FL-BK, BK-BR, BR-FS) on 1:05<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>5 x 50 BK on 1:05<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>5 x 50 FS on 1:00<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>Total:\u00a0 3850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 \/ Kick:\u00a0 2850m 50 Scull 200 FS Fins on 20 sec rest 6 x 50 Fins kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8950\">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\/8950"}],"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=8950"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8950\/revisions"}],"predecessor-version":[{"id":8954,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8950\/revisions\/8954"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8950"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}