{"id":8976,"date":"2022-03-15T23:52:27","date_gmt":"2022-03-16T03:52:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8976"},"modified":"2022-03-15T23:52:27","modified_gmt":"2022-03-16T03:52:27","slug":"return-to-the-pool-week-5-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8976","title":{"rendered":"Return to the Pool Week 5 &#8211; Wednesday"},"content":{"rendered":"<p>Noon Session<\/p>\n<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 2100m<\/p>\n<ul>\n<li>200 BK Fins on 20 sec<\/li>\n<li>200 FS Fins on 20 sec<\/li>\n<li>6 x 50 Fins kick on 1:00 (3x FS, 3x BK)<\/li>\n<li>50 easy<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>2 x 100 FS 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>4 x 50 BK on 1:05<\/li>\n<li>50 easy<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Sprint: 200<\/p>\n<ul>\n<li>4 x (25 Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>Total:\u00a0 3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Session 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 2100m 200 BK Fins on 20 sec 200 FS Fins on 20 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8976\">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\/8976"}],"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=8976"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8976\/revisions"}],"predecessor-version":[{"id":8977,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8976\/revisions\/8977"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8976"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}