{"id":9235,"date":"2022-06-05T23:33:00","date_gmt":"2022-06-06T03:33:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9235"},"modified":"2022-06-06T00:02:56","modified_gmt":"2022-06-06T04:02:56","slug":"re-return-to-the-pool-week-8-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9235","title":{"rendered":"Re-Return to the Pool &#8211; Week 8 &#8211; Tuesday"},"content":{"rendered":"<p>MSO Provincials &#8211; 4 Days Out<\/p>\n<p>An A.K. Session<\/p>\n<p>Warm Up \/ Pre Sets:<\/p>\n<ul>\n<li>200 swim warm-up<\/li>\n<li>100 kick<\/li>\n<li>4 x 50 swim sighting @ 1:15<br \/>\n&#8211; Head up breath every 4-5 strokes<\/li>\n<\/ul>\n<p>***\u00a0 <strong>8 x 50 swim<\/strong><\/p>\n<p><strong><span style=\"color: #0000ff;\">@<\/span><\/strong>\u00a0 \u00a0 \u00a0 \u00a0<span style=\"color: #ff0000;\"><strong>Go On RED:<\/strong><\/span><br \/>\n<span style=\"color: #800080;\"><strong>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0#1<\/strong><\/span>\u00a0 <span style=\"color: #ff0000;\"><strong>Top<\/strong><\/span>\u00a0<span style=\"color: #ff0000;\">(60)<br \/>\n<\/span><strong><span style=\"color: #0000ff;\">55<\/span><\/strong>\u00a0 \u00a0 \u00a0 <span style=\"color: #800080;\"><strong>#2<\/strong><\/span>\u00a0<strong><span style=\"color: #ff0000;\"> 55<\/span><\/strong>\u00a0 \u00a0 \u00a0<span style=\"color: #800080;\"><strong>#6<\/strong><\/span>\u00a0 \u00a0 \u00a0<span style=\"color: #ff0000;\"><strong>5<br \/>\n<\/strong><\/span><strong><span style=\"color: #0000ff;\">50<\/span><\/strong>\u00a0 \u00a0 \u00a0<strong><span style=\"color: #800080;\"> #3<\/span><\/strong>\u00a0 <span style=\"color: #ff0000;\"><strong>45<\/strong><\/span>\u00a0 \u00a0 \u00a0<span style=\"color: #800080;\"><strong>#7\u00a0<\/strong><\/span>\u00a0\u00a0<span style=\"color: #ff0000;\"><strong>55<br \/>\n<\/strong><\/span><strong><span style=\"color: #0000ff;\">45<\/span><\/strong>\u00a0 \u00a0 \u00a0 <span style=\"color: #800080;\"><strong>#4<\/strong><\/span>\u00a0 <span style=\"color: #ff0000;\"><strong>3<\/strong><strong>0<\/strong><\/span>\u00a0 \u00a0\u00a0<span style=\"color: #800080;\"><strong>#8<\/strong><\/span>\u00a0 \u00a0<span style=\"color: #ff0000;\"><strong>40<br \/>\n<\/strong><\/span><span style=\"color: #0000ff;\"><strong>40<\/strong><\/span>\u00a0 \u00a0 \u00a0 <span style=\"color: #800080;\"><strong>#5<\/strong><\/span>\u00a0 <span style=\"color: #ff0000;\"><strong>10<br \/>\n<\/strong><span style=\"color: #000000;\">&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;or&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;..<br \/>\n<\/span><\/span><span style=\"color: #0000ff;\"><strong>@<\/strong><\/span>\u00a0 \u00a0 \u00a0 \u00a0<span style=\"color: #ff0000;\"><strong>Go On RED:<br \/>\n<\/strong><\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<span style=\"color: #800080;\"><strong>#1<\/strong><\/span>\u00a0\u00a0<span style=\"color: #ff0000;\"><strong>Top<\/strong>\u00a0(60)<br \/>\n<\/span><span style=\"color: #0000ff;\"><b>60<\/b><\/span>\u00a0 \u00a0 \u00a0\u00a0<span style=\"color: #800080;\"><strong>#2<\/strong><\/span>\u00a0<strong>\u00a0<span style=\"color: #ff0000;\">60<\/span><\/strong>\u00a0 \u00a0 \u00a0<span style=\"color: #800080;\"><strong>#6<\/strong><\/span>\u00a0\u00a0<strong><span style=\"color: #ff0000;\">30<\/span><br \/>\n<\/strong><span style=\"color: #0000ff;\"><strong>55<\/strong><\/span>\u00a0 \u00a0 \u00a0<strong>\u00a0<span style=\"color: #800080;\">#3<\/span><\/strong>\u00a0 \u00a0<span style=\"color: #ff0000;\"><strong>55<\/strong><\/span>\u00a0 \u00a0 \u00a0<strong><span style=\"color: #800080;\">#7<\/span>\u00a0<\/strong>\u00a0\u00a0<strong><span style=\"color: #ff0000;\">25<\/span><br \/>\n<\/strong><span style=\"color: #0000ff;\"><strong>50<\/strong><\/span>\u00a0 \u00a0 \u00a0\u00a0<span style=\"color: #800080;\"><strong>#4<\/strong><\/span>\u00a0 <span style=\"color: #ff0000;\"><strong>45<\/strong><\/span>\u00a0 \u00a0 \u00a0<span style=\"color: #800080;\"><strong>#8<\/strong><\/span>\u00a0 \u00a0<strong><span style=\"color: #ff0000;\">15<\/span><br \/>\n<\/strong><span style=\"color: #0000ff;\"><strong>45<\/strong><\/span>\u00a0 \u00a0 \u00a0\u00a0<span style=\"color: #800080;\"><strong>#5<\/strong><\/span>\u00a0 \u00a0<strong><span style=\"color: #ff0000;\">3<\/span><span style=\"color: #ff0000;\">0<\/span><\/strong><\/p>\n<p><strong><span style=\"text-decoration-line: underline;\">Main Set:<\/span><\/strong><\/p>\n<p>2 x\u00a0 [<\/p>\n<ul>\n<li><strong>400<\/strong> at 800\/1500m pace @ 7:15 \/ 7:45 \/ 8:00<\/li>\n<li><strong>300<\/strong> breathing every 3\/5 by 50 @ 5:45 \/ 6:00 \/ 6:15<\/li>\n<li><strong>200<\/strong> negative split (2<sup>nd<\/sup> 100 faster than 1<sup>st<\/sup> 100) @ 3:15 \/ 3:45 \/ 4:00<\/li>\n<li><strong>100<\/strong> as 25 easy\/50 fast\/25 easy @ 1:30<\/li>\n<li>2 mins extra recovery<br \/>\n]<\/li>\n<\/ul>\n<p>100 cool down<\/p>\n<p>TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MSO Provincials &#8211; 4 Days Out An A.K. Session Warm Up \/ Pre Sets: 200 swim warm-up 100 kick 4 x 50 swim sighting @ 1:15 &#8211; Head up breath every 4-5 strokes ***\u00a0 8 x 50 swim @\u00a0 \u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9235\">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\/9235"}],"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=9235"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9235\/revisions"}],"predecessor-version":[{"id":9250,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9235\/revisions\/9250"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9235"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}