{"id":8985,"date":"2022-03-20T20:18:44","date_gmt":"2022-03-21T00:18:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8985"},"modified":"2022-03-20T20:23:36","modified_gmt":"2022-03-21T00:23:36","slug":"return-to-the-pool-week-6-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8985","title":{"rendered":"Return to the Pool Week 6 &#8211; Monday"},"content":{"rendered":"<p>An A.K. session<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<ul>\n<li>200 warm-up<\/li>\n<li>6 x 75 as 25 drill \/ 50swim build @ 1:30<\/li>\n<li>5 x 50 kick descend 1-5 @ 1:30\/1:45<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><i>Option 1:\u00a0 3500m<\/i><\/p>\n<ul>\n<li>5 x 100 swim @ 1:45\/1:50<\/li>\n<li>4 x 200 swim @ 3:30\/3:40<\/li>\n<li>3 x 300 swim @ 5:15\/5:30<\/li>\n<li>2 x 400 swim @ 7:00\/7:20<\/li>\n<li>1 x 500 swim @ 8:45\/9:10<\/li>\n<\/ul>\n<p><i>Option 2:\u00a0 1600m<\/i><\/p>\n<ul>\n<li>4 x 100 swim descend 1-4 @ 1:50<\/li>\n<li>400 swim strong (75-80% effort) @ 8:00<\/li>\n<li>4 x 100 swim 400m pace @ 2:00<\/li>\n<li>400 best effort (90+%)<\/li>\n<\/ul>\n<p>100 cool down<\/p>\n<p>TOTAL: 2600m-4400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An A.K. session Warm Up:\u00a0 900m 200 warm-up 6 x 75 as 25 drill \/ 50swim build @ 1:30 5 x 50 kick descend 1-5 @ 1:30\/1:45 &nbsp; Option 1:\u00a0 3500m 5 x 100 swim @ 1:45\/1:50 4 x 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8985\">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\/8985"}],"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=8985"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8985\/revisions"}],"predecessor-version":[{"id":8987,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8985\/revisions\/8987"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8985"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}