{"id":9028,"date":"2022-04-21T21:26:23","date_gmt":"2022-04-22T01:26:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9028"},"modified":"2022-04-22T10:04:50","modified_gmt":"2022-04-22T14:04:50","slug":"re-return-to-the-pool-week-1-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9028","title":{"rendered":"Re-Return to the Pool &#8211; Week 1 &#8211; Friday"},"content":{"rendered":"<p>An A.K session &#8230; That I may need to make easy after yesterday<\/p>\n<p>600 warm-up as 2 rounds of:<\/p>\n<ul>\n<li>75 free \/ 25 back or kick<\/li>\n<li>50 free \/ 50 back or kick<\/li>\n<li>25 free \/ 75 back or kick<\/li>\n<\/ul>\n<p>4 x 100 as 50 drill choice stroke\/50 swim @ 2:15<\/p>\n<p>4 x 75 25 kick\/50 build swim @ 1:30<\/p>\n<p>4 x 50 descending choice stroke 1-4 @ 1:00\/1:15<\/p>\n<p>&nbsp;<\/p>\n<p>Main Set:<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>8 x 125 @ 2:30<\/strong><\/span>:<\/p>\n<p>Odd # (choose option):<\/p>\n<ul>\n<li>25 fly-25 bk-25 br-50 best stroke OR<\/li>\n<li>25 head-up free-75 swim fast-25 head-up free<\/li>\n<\/ul>\n<p>Even:<\/p>\n<ul>\n<li>Freestyle smooth with 4-6 kicks off each wall<\/li>\n<\/ul>\n<p>8 x 50 cool down; 1 swim\/1 pull or double arm backstroke @ 10-15s rest<\/p>\n<p>TOTAL: 2900m<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>An A.K session &#8230; That I may need to make easy after yesterday 600 warm-up as 2 rounds of: 75 free \/ 25 back or kick 50 free \/ 50 back or kick 25 free \/ 75 back or kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9028\">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\/9028"}],"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=9028"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9028\/revisions"}],"predecessor-version":[{"id":9033,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9028\/revisions\/9033"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9028"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}