{"id":9492,"date":"2023-03-17T23:23:00","date_gmt":"2023-03-18T03:23:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9492"},"modified":"2023-04-23T16:59:13","modified_gmt":"2023-04-23T20:59:13","slug":"lcm-provincials-8-days-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9492","title":{"rendered":"LCM Provincials &#8211; 8 Days Out &#8211; Friday"},"content":{"rendered":"\n<p><strong><u>Workout 5<\/u><\/strong> <\/p>\n\n\n\n<p>400 warm up of choice (include kick, drill etc)<\/p>\n\n\n\n<p>2&#215;400 swim smooth (paddles\/snorkel optional) @ 7:30<br>Last 100m sprint; use legs<\/p>\n\n\n\n<p>8-10 x 25 sprint @ 60s<br>  &#8211; as 10-12 fast kicks with hands against the wall into Flip turn\/Open Turn, <br>  &#8211; 6 strong uw kicks and sprint to end<\/p>\n\n\n\n<p>3 x 300 swim smooth (paddles\/snorkel optional) @ 5:30<br>Last 100m sprint; use legs<\/p>\n\n\n\n<p>6-8 x 25 sprint @ 55s<br>  &#8211; as 10-12 fast kicks with hands against the wall into Flip turn\/Open Turn, <br>  &#8211; 6 strong uw kicks and sprint to end<\/p>\n\n\n\n<p>4 x 200 swim strong and consistent @ 3:20<\/p>\n\n\n\n<p>4-6 x 25 sprint @ 50s<br>  &#8211; 10-12 fast kicks with hands against the wall into Flip turn\/Open Turn, <br>  &#8211; 6 strong uw kicks and sprint to end<\/p>\n\n\n\n<p>100 easy      TOTAL: 3600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout 5 400 warm up of choice (include kick, drill etc) 2&#215;400 swim smooth (paddles\/snorkel optional) @ 7:30Last 100m sprint; use legs 8-10 x 25 sprint @ 60s &#8211; as 10-12 fast kicks with hands against the wall into Flip &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9492\">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\/9492"}],"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=9492"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9492\/revisions"}],"predecessor-version":[{"id":9498,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9492\/revisions\/9498"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9492"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}