{"id":9094,"date":"2022-05-10T19:30:19","date_gmt":"2022-05-10T23:30:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9094"},"modified":"2022-05-15T12:48:00","modified_gmt":"2022-05-15T16:48:00","slug":"re-return-to-the-pool-week-4-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9094","title":{"rendered":"Re-Return to the Pool &#8211; Week 4 &#8211; Tuesday"},"content":{"rendered":"<p>Nationals 10 Days Out<\/p>\n<p>An A.K. Session<\/p>\n<p>200 warm-up choice<\/p>\n<p>4 x 50 drill<\/p>\n<p>4 x 75 as 25 kick strong\/50 swim \u2018perfect\u2019 technique<\/p>\n<p>4 x 50 swim desc 1-4 @ 1:00<\/p>\n<p><span style=\"text-decoration-line: underline;\">Main Set:<\/span><\/p>\n<ul>\n<li>12 x 200 FS best average @ 4:00\/4:30\/5:15<br \/>\nas 1 easy \/ 2 fast<\/li>\n<li><strong><span style=\"color: #339966;\">Approximate times for the 200&#8217;s<\/span><\/strong><br \/>\n<strong><span style=\"color: #339966;\">&#8211; Round 1:\u00a0 3:24, 3:08, 3:07<\/span><\/strong><br \/>\n<strong><span style=\"color: #339966;\">&#8211; Round 2:\u00a0 3:31, 3:03, 2:58<\/span><\/strong><br \/>\n<strong><span style=\"color: #339966;\">&#8211; Round 3:\u00a0 3:31, 3:01, 2:57<\/span><\/strong><br \/>\n<strong><span style=\"color: #339966;\">&#8211; Round 4:\u00a0 3:34, 3:07, 3:01<\/span><\/strong><\/li>\n<\/ul>\n<p>100 cool down<\/p>\n<p>TOTAL: 3500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nationals 10 Days Out An A.K. Session 200 warm-up choice 4 x 50 drill 4 x 75 as 25 kick strong\/50 swim \u2018perfect\u2019 technique 4 x 50 swim desc 1-4 @ 1:00 Main Set: 12 x 200 FS best average &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9094\">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\/9094"}],"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=9094"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9094\/revisions"}],"predecessor-version":[{"id":9107,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9094\/revisions\/9107"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9094"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}