{"id":9036,"date":"2022-04-25T09:36:00","date_gmt":"2022-04-25T13:36:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9036"},"modified":"2022-04-25T09:40:23","modified_gmt":"2022-04-25T13:40:23","slug":"re-return-to-the-pool-week-2-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9036","title":{"rendered":"Re-Return to the Pool – Week 2 – Tuesday"},"content":{"rendered":"

An A.K. session<\/p>\n

200 warm-up<\/p>\n

4×50 kick descend 1-4 @ 20s rest<\/p>\n

6×75 as 1 25kick\/50swim build ALT 1 25drill\/50 swim build @ 20-30s rest<\/p>\n

 <\/p>\n

6×100 with paddles @ 30-40s rest<\/p>\n

1 paddles only DPS<\/p>\n

1 Paddles and Fins swim strong<\/p>\n

 <\/p>\n

Main Set:<\/span><\/p>\n

3 Rounds<\/i><\/p>\n

400 free negative split @ 7:00\/8:00\/9:00<\/p>\n

4×50 free at 400m best time pace @ 60\/1:10<\/p>\n

1 min recovery<\/p>\n

With 400 Goal times:<\/span><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 S: 6:05-6:10 & 44<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 B: 6:00 & 40<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 D: 6:05-6:10 & 44<\/p>\n

 <\/p>\n

4×75 cool down as 25 back or breast\/50 swim easy choice @ 30s rest<\/p>\n

TOTAL: 3400m<\/p>\n","protected":false},"excerpt":{"rendered":"

An A.K. session 200 warm-up 4×50 kick descend 1-4 @ 20s rest 6×75 as 1 25kick\/50swim build ALT 1 25drill\/50 swim build @ 20-30s rest   6×100 with paddles @ 30-40s rest 1 paddles only DPS 1 Paddles and Fins … Continue reading →<\/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\/9036"}],"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=9036"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9036\/revisions"}],"predecessor-version":[{"id":9039,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9036\/revisions\/9039"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9036"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}