{"id":9098,"date":"2022-05-12T19:33:52","date_gmt":"2022-05-12T23:33:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9098"},"modified":"2022-05-15T12:45:49","modified_gmt":"2022-05-15T16:45:49","slug":"re-return-to-the-pool-week-4-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9098","title":{"rendered":"Re-Return to the Pool &#8211; Week 4 &#8211; Thursday"},"content":{"rendered":"<p>Nationals 8 Days Out<\/p>\n<p>An A.K. Session<\/p>\n<p>200 warm-up<\/p>\n<p>4 x 75 50 drill\/25 swim @ 30s rest<\/p>\n<p>3 x 100 @ 20s rest descending 1-3<\/p>\n<p><span style=\"text-decoration-line: underline;\">Main Set:<\/span><\/p>\n<p>3 x {<\/p>\n<ul>\n<li>400 FS pull @ 7:20 or 8:20<\/li>\n<li>4 x 100 FS swim fast @ 1:40\/1:45\/2:00\/2:15 <i>(choose pace time)<\/i><\/li>\n<li><i><\/i>1 min extra rest<br \/>\n}<br \/>\nResults:<br \/>\n400&#8217;s were 6:15 to 6:20<br \/>\n100&#8217;s were 5 at 1:25, 1 at 1:29 and the rest 1:26-1:28<br \/>\nso a really good session &#8230; finally<\/li>\n<\/ul>\n<p>200 cool down<\/p>\n<p>TOTAL: 3400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nationals 8 Days Out An A.K. Session 200 warm-up 4 x 75 50 drill\/25 swim @ 30s rest 3 x 100 @ 20s rest descending 1-3 Main Set: 3 x { 400 FS pull @ 7:20 or 8:20 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9098\">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\/9098"}],"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=9098"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9098\/revisions"}],"predecessor-version":[{"id":9111,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9098\/revisions\/9111"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9098"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}