{"id":8978,"date":"2022-03-17T00:40:15","date_gmt":"2022-03-17T04:40:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8978"},"modified":"2022-03-18T15:29:10","modified_gmt":"2022-03-18T19:29:10","slug":"return-to-the-pool-week-5-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8978","title":{"rendered":"Return to the Pool Week 5 &#8211; Friday"},"content":{"rendered":"<p>An A.K. Session &#8211; plus weights<\/p>\n<p>Pre-Warm-up Warm-Up: 600m<\/p>\n<ul>\n<li>50 FS, 50 BK<\/li>\n<li>2 x (25 FS, 25 BK)<\/li>\n<li>2 x (50 FS, 50BK)<\/li>\n<li>100 FS, 100 BK<\/li>\n<\/ul>\n<p>Warm-Up: 900m<\/p>\n<ul>\n<li>200 choice<\/li>\n<li>200 kick<\/li>\n<li>100 as 50 back or breast\/50 freestyle<\/li>\n<li>4 x 100 as rolling 25 fast @ 1:45\/2:00<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Ramp-Up for the Main: 800m<\/p>\n<p>4 x 200 swim @ 3:45<\/p>\n<ul>\n<li>Drill\/swim by 50<\/li>\n<li>DPS<\/li>\n<li>Pull with paddles strong<\/li>\n<li>75 smooth\/25 fast twice through<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Main<\/strong> <i>(pace = 1:40\/1:50\/2:00\/2:15): (2000m)<\/i><\/span><\/p>\n<p>400 @ 6:40\/7:20\/8:00\/9:00<\/p>\n<p>300 @ 5:00\/5:30\/6:00\/6:45<\/p>\n<p>200 @ 3:20\/3:40\/4:00\/4:30<\/p>\n<p>100 @ 1:40\/1:50\/2:00\/2:15<\/p>\n<p>2 mins extra rest<\/p>\n<p>100 @ 1:40\/1:50\/2:00\/2:15<\/p>\n<p>200 @ 3:20\/3:40\/4:00\/4:30<\/p>\n<p>300 @ 5:00\/5:30\/6:00\/6:45<\/p>\n<p>400 @ 6:40\/7:20\/8:00\/9:00<\/p>\n<p>&nbsp;<\/p>\n<p>250 Cool down<\/p>\n<p>TOTAL: 4550m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An A.K. Session &#8211; plus weights Pre-Warm-up Warm-Up: 600m 50 FS, 50 BK 2 x (25 FS, 25 BK) 2 x (50 FS, 50BK) 100 FS, 100 BK Warm-Up: 900m 200 choice 200 kick 100 as 50 back or breast\/50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8978\">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\/8978"}],"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=8978"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8978\/revisions"}],"predecessor-version":[{"id":8984,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8978\/revisions\/8984"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8978"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}