{"id":9042,"date":"2022-04-27T07:50:15","date_gmt":"2022-04-27T11:50:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9042"},"modified":"2022-04-27T00:06:10","modified_gmt":"2022-04-27T04:06:10","slug":"re-return-to-the-pool-week-2-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9042","title":{"rendered":"Re-Return to the Pool &#8211; Week 2 &#8211; Wednesday"},"content":{"rendered":"<p>Recovery + Technique<\/p>\n<p>Warm Up: 700<\/p>\n<ul>\n<li>600 FS\/BK mix<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>Kick:\u00a0 400<\/p>\n<ul>\n<li>8 x 50 Fin Kick on 1:00 as 3x FS, 3x BK, 3x side switch<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1: 1400<\/p>\n<ul>\n<li>6 x (25 FS Drill, 50 FS) on 20 sec rest as<br \/>\n2 x (LAP, RAP|, Finger Drag, Fist &#8211; with Snorkle\/Fins<\/li>\n<li>4 x (25 FS Paddles, 25 BK easy) on 20 sec<\/li>\n<li>4 x 25 FS on 45, Smooth DPS<\/li>\n<li>2 x 50 FS on 1:15, swim 44<\/li>\n<li>100 FS, swim 1:30<\/li>\n<li>50 easy<\/li>\n<li>4 x 25 BK on 45<\/li>\n<li>2 x 50 BK on 1:05, swim 50<\/li>\n<li>100 BK swim 1:42<\/li>\n<li>50 easy<\/li>\n<li>3 x 50 IM seq on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>4 x (25 fast, 25 easy) on 1:15 with Fins+paddles<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Total:\u00a0 2900<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery + Technique Warm Up: 700 600 FS\/BK mix 100 IM Kick:\u00a0 400 8 x 50 Fin Kick on 1:00 as 3x FS, 3x BK, 3x side switch 50 easy EN-1: 1400 6 x (25 FS Drill, 50 FS) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9042\">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\/9042"}],"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=9042"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9042\/revisions"}],"predecessor-version":[{"id":9046,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9042\/revisions\/9046"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9042"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}