{"id":9013,"date":"2022-03-29T06:00:38","date_gmt":"2022-03-29T10:00:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9013"},"modified":"2022-03-30T00:23:24","modified_gmt":"2022-03-30T04:23:24","slug":"return-to-the-pool-week-7-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9013","title":{"rendered":"Return to the Pool Week 7 &#8211; Tuesday"},"content":{"rendered":"<p>An A.K. session<\/p>\n<p>200 swim \u2013 flip turns + 3-4 kicks off every wall<\/p>\n<p>4 x 100 as 50 drill\/50build @ 2:15<\/p>\n<p>4 x 50 descend 1-4 @ 1:00<\/p>\n<p>&nbsp;<\/p>\n<p><i>3 Rounds of<\/i><\/p>\n<p>4&#215;100 DPS with snorkel @ 2:15<\/p>\n<p>Extra 60s rest<\/p>\n<p>500 for time\u00a0 (see Rounds below)<\/p>\n<p>Extra 30s rest<\/p>\n<p>&nbsp;<\/p>\n<p>Round 1: 500FT = 10 x 50 best average @ 55<\/p>\n<p>Round 2: 500FT= 5&#215;100 @ 1:40<\/p>\n<p>Round 3: 500FT = 500 for time @ 9:00<\/p>\n<p>&nbsp;<\/p>\n<p>200 cool down<\/p>\n<p>TOTAL: 3700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An A.K. session 200 swim \u2013 flip turns + 3-4 kicks off every wall 4 x 100 as 50 drill\/50build @ 2:15 4 x 50 descend 1-4 @ 1:00 &nbsp; 3 Rounds of 4&#215;100 DPS with snorkel @ 2:15 Extra &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9013\">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\/9013"}],"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=9013"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9013\/revisions"}],"predecessor-version":[{"id":9014,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9013\/revisions\/9014"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9013"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}