{"id":9228,"date":"2022-06-05T13:00:40","date_gmt":"2022-06-05T17:00:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9228"},"modified":"2022-06-05T19:18:42","modified_gmt":"2022-06-05T23:18:42","slug":"re-return-to-the-pool-week-7-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9228","title":{"rendered":"Re-Return to the Pool &#8211; Week 7 &#8211; Sunday"},"content":{"rendered":"<p>MSO Provincials 6 Days Out<\/p>\n<p>Recovery &#8211; Keep Moving Session &#8211; 1Hr<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>600 Fins Swim FS-BK mix<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 650 \/ 1550<\/p>\n<ul>\n<li>8 x 50 Fin Kick &#8211; FS on on 1:00, BK on 55<\/li>\n<li>100 BK on 2:00<\/li>\n<li>4 x 50 FS Pull on 1:00<\/li>\n<li>3 x 100 FS Pull on 2:00<\/li>\n<li>200 FS Pull<\/li>\n<li>5 x 50 Kick on 1:20<\/li>\n<li>50 easy<\/li>\n<li>100 BK on 2:00<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>2 x 100 FS on 2:00<\/li>\n<li>200 FS<\/li>\n<\/ul>\n<p>Sprint: 100<\/p>\n<ul>\n<li>2 x (25 Fast, 25 easy) on 1:15 1x FS, 1x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Total:\u00a0 3100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MSO Provincials 6 Days Out Recovery &#8211; Keep Moving Session &#8211; 1Hr Warm Up:\u00a0 600 600 Fins Swim FS-BK mix EN-1 \/ Kick: 650 \/ 1550 8 x 50 Fin Kick &#8211; FS on on 1:00, BK on 55 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9228\">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\/9228"}],"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=9228"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9228\/revisions"}],"predecessor-version":[{"id":9231,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9228\/revisions\/9231"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9228"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}