{"id":9290,"date":"2022-06-30T22:55:22","date_gmt":"2022-07-01T02:55:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9290"},"modified":"2022-07-06T23:07:06","modified_gmt":"2022-07-07T03:07:06","slug":"2022-open-water-season-wk-2-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9290","title":{"rendered":"2022 Open Water Season – WK 2 Thursday"},"content":{"rendered":"

Borden Noon – An A.K. Session<\/p>\n

200 warm-up<\/p>\n

4×50 kick descend 1-4 @ 20s rest<\/p>\n

6×75 as 1 25kick\/50swim build ALT 1 25drill\/50 swim build @ 20-30s rest<\/p>\n

 <\/p>\n

6×100 with paddles @ 30-40s rest<\/p>\n

1 paddles only DPS<\/p>\n

1 Paddles and Fins swim strong<\/p>\n

 <\/p>\n

Main Set:<\/span><\/p>\n

3 Rounds<\/i><\/strong><\/span><\/p>\n

400 free negative split @ 7:00\/8:00\/9:00<\/strong><\/span><\/p>\n

4×50 free at 400m best time pace @ 60\/1:10<\/strong><\/span><\/p>\n

2 min recovery<\/strong><\/span><\/p>\n

\u00a0<\/strong><\/span><\/p>\n

4×75 cool down as 25 back or breast\/50 swim easy choice @ 30s rest<\/span><\/p>\n

TOTAL: 3400m<\/p>\n","protected":false},"excerpt":{"rendered":"

Borden Noon – An A.K. Session 200 warm-up 4×50 kick descend 1-4 @ 20s rest 6×75 as 1 25kick\/50swim build ALT 1 25drill\/50 swim build @ 20-30s rest   6×100 with paddles @ 30-40s rest 1 paddles only DPS 1 … 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\/9290"}],"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=9290"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9290\/revisions"}],"predecessor-version":[{"id":9291,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9290\/revisions\/9291"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9290"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}