{"id":8955,"date":"2022-03-11T09:57:20","date_gmt":"2022-03-11T14:57:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8955"},"modified":"2022-03-11T09:58:22","modified_gmt":"2022-03-11T14:58:22","slug":"return-to-the-pool-week-4-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8955","title":{"rendered":"Return to the Pool Week 4 &#8211; Thursday"},"content":{"rendered":"<p>800 &amp; 100m Time Trial &#8211; plus weights<\/p>\n<p>An A.K. Orchestration<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 Swim<\/li>\n<li>4 x 50 Drill on 15 sec<\/li>\n<li>3 x 100 Kick descending 1-3 on 30 sec<\/li>\n<li>200 FS Pull on 30 sec, Long and Smooth<\/li>\n<li>200 FS DPS (distance per stroke) on 30 sec<\/li>\n<li>200 FS breathing every 3\/5 by 50&#8217;s<\/li>\n<li>150 easy<\/li>\n<\/ul>\n<p>Time Trial Prep:<\/p>\n<ul>\n<li>4 x 100 FS on 1:50, swim 1:32\u00a0 (act:\u00a0 1:32, 1:33, 1:34, 1:33)<\/li>\n<li>250 easy mix<\/li>\n<\/ul>\n<p>800 FS Time Trial:\u00a0<span style=\"color: #ff0000;\"><strong> 12:56<\/strong><\/span><\/p>\n<ul>\n<li>200 easy mix<\/li>\n<\/ul>\n<p>100 FS Time Trial:\u00a0<strong><span style=\"color: #ff0000;\"> 1:14<\/span><\/strong><\/p>\n<ul>\n<li>400 Swim Down<\/li>\n<\/ul>\n<p>Total:\u00a0 3750<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>800 &amp; 100m Time Trial &#8211; plus weights An A.K. Orchestration Warm Up: 200 Swim 4 x 50 Drill on 15 sec 3 x 100 Kick descending 1-3 on 30 sec 200 FS Pull on 30 sec, Long and Smooth &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8955\">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\/8955"}],"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=8955"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8955\/revisions"}],"predecessor-version":[{"id":8960,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8955\/revisions\/8960"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8955"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}