{"id":9092,"date":"2022-05-09T19:26:01","date_gmt":"2022-05-09T23:26:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9092"},"modified":"2022-05-15T12:48:21","modified_gmt":"2022-05-15T16:48:21","slug":"re-return-to-the-pool-week-4-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9092","title":{"rendered":"Re-Return to the Pool &#8211; Week 4 &#8211; Monday"},"content":{"rendered":"<p>Nationals &#8211; 11 Days Out<\/p>\n<p>Warm Up:\u00a0 700<\/p>\n<ul>\n<li>600 FS \/ BK mix<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 1600<\/p>\n<ul>\n<li>2 x {<br \/>\n&#8211; 2 x 50 BK on 1:05, swim 50<br \/>\n&#8211; 100 BK on 2:00, swim 1:45<br \/>\n}<\/li>\n<li>4 x 50 BK Fin Kick on 1:00<\/li>\n<li>2 x {<br \/>\n&#8211; 2 x 50 FS on 1:00, swim 44<br \/>\n&#8211; 100 FS on 1:50, swim 1:30<br \/>\n}<\/li>\n<li>4 x 50 FS Fin Kick on 1:00<\/li>\n<li>2 x 100 FS on 2:00, swim 1:30<\/li>\n<li>200 FS, swim &lt;3:05<\/li>\n<\/ul>\n<p>Sprint: 300<\/p>\n<ul>\n<li>4 x (25 Fast, 25 easy) on 1:15\u00a0 2x BK, 2x FS<\/li>\n<li>50 BK Fast, 50 easy<\/li>\n<li>50 FS Fast, 50 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<br \/>\nTotal:\u00a0 2800<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nationals &#8211; 11 Days Out Warm Up:\u00a0 700 600 FS \/ BK mix 100 IM EN-1 \/ Kick: 1600 2 x { &#8211; 2 x 50 BK on 1:05, swim 50 &#8211; 100 BK on 2:00, swim 1:45 } 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9092\">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\/9092"}],"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=9092"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9092\/revisions"}],"predecessor-version":[{"id":9105,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9092\/revisions\/9105"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9092"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}