{"id":9124,"date":"2022-05-15T12:29:40","date_gmt":"2022-05-15T16:29:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9124"},"modified":"2022-05-16T20:52:42","modified_gmt":"2022-05-17T00:52:42","slug":"re-return-to-the-pool-week-5-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9124","title":{"rendered":"Re-Return to the Pool &#8211; Week 5 &#8211; Tuesday"},"content":{"rendered":"<p>Nationals 3 Days Out<\/p>\n<p>300 warm-up as 75 free\/25 not free<\/p>\n<p>4 x 50 kick @ 30s rest<\/p>\n<p>2 x 50 side kick @ 30s rest<\/p>\n<p>4 x 25 resistance kick<\/p>\n<p>4 x 100 as 25 drill\/75 swim @ 2:00<br \/>\n&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Desc. the swim 1-4<\/p>\n<p><strong><i>Main Set:<\/i><\/strong><\/p>\n<p><strong>2 Rounds<\/strong> (<strong>#1<\/strong> no equipment, <strong>#2<\/strong> with fins and paddles):<\/p>\n<ul>\n<li><strong>8 x 50 Free DPS<\/strong> (<span style=\"text-decoration: underline;\">max<\/span> 3 kicks underwater off each wall) <strong>@ 1:10<br \/>\n<span style=\"color: #ff0000;\">Based on a best 50 FS Push of 35sec<\/span><br \/>\n<\/strong>&#8211; 2 @ 60% effort\u00a0 <span style=\"color: #ff0000;\">(DB:\u00a0 2 @ 75% or 44sec)<\/span><br \/>\n&#8211; 2 @ 70% effort\u00a0 <span style=\"color: #ff0000;\">(DB:\u00a0 2 @ 80% or 42 sec)<\/span><br \/>\n&#8211; 2 @ 80% effort\u00a0<span style=\"color: #ff0000;\"> (DB:\u00a0 2 @ 85% or 40 sec)<\/span><br \/>\n&#8211; 2 @ 90+% effort\u00a0 <span style=\"color: #ff0000;\">(DB:\u00a0 2 @ 90% or &lt;39 sec)<\/span><\/li>\n<li>\u00a0<strong>6 x 100 Free<\/strong> (1-3, 4-6) <strong>@ 2:00<\/strong><br \/>\n&#8211; Breathing every 3 or 5<br \/>\n&#8211; Breathing every 5 or 7<br \/>\n&#8211; Breathing every 7 or 9<\/li>\n<\/ul>\n<p>200 easy cool down<\/p>\n<p>TOTAL: 3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nationals 3 Days Out 300 warm-up as 75 free\/25 not free 4 x 50 kick @ 30s rest 2 x 50 side kick @ 30s rest 4 x 25 resistance kick 4 x 100 as 25 drill\/75 swim @ 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9124\">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\/9124"}],"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=9124"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9124\/revisions"}],"predecessor-version":[{"id":9143,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9124\/revisions\/9143"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9124"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}