{"id":9441,"date":"2023-03-08T19:45:20","date_gmt":"2023-03-09T00:45:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9441"},"modified":"2023-03-08T23:18:26","modified_gmt":"2023-03-09T04:18:26","slug":"testing-adding-8-mar-2023","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9441","title":{"rendered":"LCM Provincials &#8211; 3 Weeks Out &#8211; Wednesday"},"content":{"rendered":"\n<p><strong>Recovery Swim<\/strong><\/p>\n\n\n\n<p>300 easy free<br>100 alternating kick on side\/kick on back by 25<br>200 drill\/swim by 25<br>4&#215;25 not free @ 15s rest between<\/p>\n\n\n\n<p>300 pull with paddles breathing every 3\/5 by 50 @ 6:00<\/p>\n\n\n\n<p>6&#215;75 as 25 kick strong\/50 swim smooth @ 1:40<\/p>\n\n\n\n<p><a><\/a><a><em>*Don mix up strokes with free\/back<\/em><\/a><\/p>\n\n\n\n<p>6&#215;50 drill choice stroke @ 1:15<\/p>\n\n\n\n<p>6&#215;75 as 25 strong pull\/50 swim smooth @ 1:30<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <em>*Don mix up strokes with free\/back<\/em><\/p>\n\n\n\n<p>6&#215;50 as odds scull\/swim by 25; evens dolphin kick on back (fins optional) @ 30s rest<\/p>\n\n\n\n<p><em><u>All from Mid-Pool:<\/u><\/em><br>2 rounds<\/p>\n\n\n\n<p>4&#215;50 focus on fast turns in and out of flags; 3-5 dolphin kicks off each wall @ 20s rest<br>4&#215;25 fast; working on turns @ 20s rest<br>100 easy<\/p>\n\n\n\n<p>TOTAL: 3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Swim 300 easy free100 alternating kick on side\/kick on back by 25200 drill\/swim by 254&#215;25 not free @ 15s rest between 300 pull with paddles breathing every 3\/5 by 50 @ 6:00 6&#215;75 as 25 kick strong\/50 swim smooth &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9441\">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\/9441"}],"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=9441"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9441\/revisions"}],"predecessor-version":[{"id":9457,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9441\/revisions\/9457"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9441"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}