{"id":9288,"date":"2022-06-03T22:54:46","date_gmt":"2022-06-04T02:54:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9288"},"modified":"2022-07-06T22:55:07","modified_gmt":"2022-07-07T02:55:07","slug":"2022-open-water-season-wk-2-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9288","title":{"rendered":"2022 Open Water Season – WK 2 Friday"},"content":{"rendered":"

Borden Noon – an A.K. Session<\/p>\n

200 choice<\/p>\n

100 kick<\/p>\n

100 swim build<\/p>\n

 <\/p>\n

4×50 drill<\/p>\n

4×50 swim at 15s rest<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Build 1-4<\/p>\n

4×50 kick as 25 fast\/25 easy<\/p>\n

8×50 DPS with paddles @ 30s rest<\/p>\n

2×100 DPS no paddles @ 30-40s rest between<\/p>\n

2×50 easy breaststroke or double arm backstroke@ 20s rest<\/p>\n

 <\/p>\n

5×200 pull with paddles @ 30s rest<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Feel strong, focus on pull and breathing<\/p>\n

 <\/p>\n

100 cool down<\/p>\n

TOTAL: 2800m<\/p>\n","protected":false},"excerpt":{"rendered":"

Borden Noon – an A.K. Session 200 choice 100 kick 100 swim build   4×50 drill 4×50 swim at 15s rest –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Build 1-4 4×50 kick as 25 fast\/25 easy 8×50 DPS with paddles @ 30s rest 2×100 DPS no … 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\/9288"}],"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=9288"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9288\/revisions"}],"predecessor-version":[{"id":9289,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9288\/revisions\/9289"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9288"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}