{"id":9476,"date":"2023-03-10T23:07:00","date_gmt":"2023-03-11T04:07:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9476"},"modified":"2023-04-23T17:02:19","modified_gmt":"2023-04-23T21:02:19","slug":"lcm-provincials-3-weeks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9476","title":{"rendered":"LCM Provincials &#8211; 3 Weeks Out &#8211; Friday"},"content":{"rendered":"\n<p>200 warm-up<\/p>\n\n\n\n<p>8&#215;50 as 1 drill\/1 swim (don = \u00bd back) @ 20s rest<\/p>\n\n\n\n<p>4&#215;25 blast off sprints @ 45s<\/p>\n\n\n\n<ul>\n<li>Push off wall hard and strong, and break out powerfully for 1-2 stroke cycles; swim remainder easy<\/li>\n<\/ul>\n\n\n\n<p><em><u>Underwater Kick Practice<\/u><\/em><\/p>\n\n\n\n<p>4 rounds \u00e0 2 no fins\/2 with fins <em>(Don = 1 each of bk and Fr)<\/em><\/p>\n\n\n\n<p>1&#215;25 4 uw kk&nbsp;&nbsp;&nbsp; @ 50<\/p>\n\n\n\n<p>1&#215;50 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;4,6&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; @ 1:15<\/p>\n\n\n\n<p>1&#215;75 &nbsp;&nbsp;&nbsp;&nbsp;4, 6, 8&nbsp;&nbsp;&nbsp;&nbsp; @ 1:45<\/p>\n\n\n\n<p>1&#215;50&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 6, 8&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; @ 1:20<\/p>\n\n\n\n<p>1&#215;25&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 8 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;@ 1:00<\/p>\n\n\n\n<p><em><u>Pull Set<\/u><\/em><\/p>\n\n\n\n<p>2&#215;200 pull no paddles @ 3:45<\/p>\n\n\n\n<p>4&#215;50 fist closed drill @ 1:15<\/p>\n\n\n\n<p>4&#215;100 pull with paddles @ 1:50<\/p>\n\n\n\n<p>4&#215;50 fists closed drill @ 1:15<\/p>\n\n\n\n<p>400 swim no equipment strong<\/p>\n\n\n\n<p>*find power through your pull and swim 75+% effort<\/p>\n\n\n\n<p>200 cool down TOTAL: 3400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>200 warm-up 8&#215;50 as 1 drill\/1 swim (don = \u00bd back) @ 20s rest 4&#215;25 blast off sprints @ 45s Underwater Kick Practice 4 rounds \u00e0 2 no fins\/2 with fins (Don = 1 each of bk and Fr) 1&#215;25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9476\">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\/9476"}],"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=9476"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9476\/revisions"}],"predecessor-version":[{"id":9477,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9476\/revisions\/9477"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9476"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}