{"id":9232,"date":"2022-06-05T19:19:35","date_gmt":"2022-06-05T23:19:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9232"},"modified":"2022-06-05T23:51:19","modified_gmt":"2022-06-06T03:51:19","slug":"re-return-to-the-pool-week-7-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9232","title":{"rendered":"Re-Return to the Pool – Week 8 – Monday"},"content":{"rendered":"

MSO Provincials – 5 Days Out<\/p>\n

An old A.K. Session<\/p>\n

300-200-100 swim-kick-drill<\/p>\n

6 x 50 1 drill \/ 1 kick build @ 1:30<\/p>\n

8 x 50 on 1:00, Desc by 1 sec in pairs<\/p>\n

 <\/p>\n

10 x 100<\/strong> @ goal race pace + 20s –\u00a0TARGET:\u00a0 SWIM 1:25,\u00a0 GO ON 1:45<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Goal is to hold exact goal race pace entire time
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1st<\/sup>\u00a0failure = rest next 100 and then continue on
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2nd<\/sup>\u00a0failure = done set<\/p>\n

 <\/p>\n

200 swim easy<\/p>\n

 <\/p>\n

10 x 50<\/strong> @ goal race pace + 20s\u00a0\u00a0TARGET:\u00a0 SWIM 40, GO ON 1:00<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Goal is to hold exact goal race pace entire time
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1st<\/sup>\u00a0failure = rest next 100 and then continue on
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2nd<\/sup>\u00a0failure = done set<\/p>\n

200 cool down<\/p>\n

TOTAL: 3200m<\/p>\n","protected":false},"excerpt":{"rendered":"

MSO Provincials – 5 Days Out An old A.K. Session 300-200-100 swim-kick-drill 6 x 50 1 drill \/ 1 kick build @ 1:30 8 x 50 on 1:00, Desc by 1 sec in pairs   10 x 100 @ goal … Continue reading →<\/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\/9232"}],"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=9232"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9232\/revisions"}],"predecessor-version":[{"id":9247,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9232\/revisions\/9247"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9232"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}