{"id":9438,"date":"2023-01-02T23:17:30","date_gmt":"2023-01-03T04:17:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9438"},"modified":"2023-01-02T23:17:30","modified_gmt":"2023-01-03T04:17:30","slug":"2023-week-1-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9438","title":{"rendered":"2023 Week 1 &#8211; Thursday"},"content":{"rendered":"\n<p>200 swim<\/p>\n\n\n\n<p>100 kick<\/p>\n\n\n\n<p>200 pull<\/p>\n\n\n\n<p>100 scull<\/p>\n\n\n\n<p>6&#215;100 as 50 drill\/50 swim build @ 2:30\/2:45<\/p>\n\n\n\n<ul><li><em>2\nof each:<\/em><ul><li>Scull\nto 3 strokes<\/li><\/ul><ul><li>Single\nArm<\/li><\/ul><ul><li>3\nTap Drill<\/li><\/ul><\/li><\/ul>\n\n\n\n<p><em>Main\nSet:<\/em><\/p>\n\n\n\n<p>4&#215;75 swim; middle 25 is fast @ 1:20\/1:30<\/p>\n\n\n\n<p>100 kick @ 3:00\/3:30<\/p>\n\n\n\n<p>4&#215;100 swim; 3<sup>rd<\/sup> 25 is fast; descend 1-4 @ 2:00\/2:20<\/p>\n\n\n\n<p>100 kick @ 3:00\/3:30<\/p>\n\n\n\n<p>4&#215;200 negative split; emphasis on 3<sup>rd<\/sup> 50 @ 3:45\/4:15<\/p>\n\n\n\n<p>100 easy<\/p>\n\n\n\n<p>TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>200 swim 100 kick 200 pull 100 scull 6&#215;100 as 50 drill\/50 swim build @ 2:30\/2:45 2 of each: Scull to 3 strokes Single Arm 3 Tap Drill Main Set: 4&#215;75 swim; middle 25 is fast @ 1:20\/1:30 100 kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9438\">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\/9438"}],"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=9438"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9438\/revisions"}],"predecessor-version":[{"id":9439,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9438\/revisions\/9439"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9438"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}