{"id":9482,"date":"2023-03-13T22:51:00","date_gmt":"2023-03-14T02:51:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9482"},"modified":"2023-04-23T17:01:22","modified_gmt":"2023-04-23T21:01:22","slug":"a","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9482","title":{"rendered":"LCM Provincials &#8211; 12 Days Out &#8211; Monday"},"content":{"rendered":"\n<p><strong><u>Workout 4<\/u><\/strong><\/p>\n\n\n\n<p><strong>Warm Up:<\/strong><\/p>\n\n\n\n<ul>\n<li>200 swim<\/li>\n\n\n\n<li>4 x 50 drill choice<\/li>\n\n\n\n<li>200 pull<\/li>\n\n\n\n<li>4 x 50 kick choice<\/li>\n\n\n\n<li>8 x 50 swim @ 50<\/li>\n<\/ul>\n\n\n\n<del> <strong>2 rounds:<\/strong> <\/del>\n\n\n\n<del>500 free smooth @ 9:30<br>400 as swim with paddles @ 7:30<br>300 as <br>&#8211; 50 free<br>&#8211; 50 back <br>&#8211; or all pull with paddles @ 6:15 <\/del>\n\n\n\n<p>2 x Through:<\/p>\n\n\n\n<ul>\n<li>2 x (25 FS Fast, 25 easy)<\/li>\n\n\n\n<li>50 FS Fast, 50 easy<\/li>\n<\/ul>\n\n\n\n<p><br>8 x 75 @ 1:30 as<br>&#8211; Odds = 4-6-8 uw kicks by 25 (don on Back)<br>&#8211; Evens = Kick fast (front)<br><\/p>\n\n\n\n<p>Dive Practice<br>&#8211; 2 x for feel<br>&#8211; 2 x 12.5m for time<br>&#8211; 25 to feet touch for time<\/p>\n\n\n\n<p>200 easy cool down<\/p>\n\n\n\n<p>TOTAL: 3200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout 4 Warm Up: 2 rounds: 500 free smooth @ 9:30400 as swim with paddles @ 7:30300 as &#8211; 50 free&#8211; 50 back &#8211; or all pull with paddles @ 6:15 2 x Through: 8 x 75 @ 1:30 as&#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9482\">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\/9482"}],"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=9482"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9482\/revisions"}],"predecessor-version":[{"id":9506,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9482\/revisions\/9506"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9482"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}