{"id":9511,"date":"2023-03-21T18:40:00","date_gmt":"2023-03-21T22:40:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9511"},"modified":"2023-04-23T16:52:56","modified_gmt":"2023-04-23T20:52:56","slug":"lcm-provincials-4-days-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9511","title":{"rendered":"LCM Provincials \u2013 4 Days Out &#8211; Tuesday"},"content":{"rendered":"\n<p><strong>Workout 1 <\/strong><\/p>\n\n\n\n<p>300 swim<\/p>\n\n\n\n<p>4&#215;75 25drill\/50 swim build @ 20s rest   <em>Best stroke<\/em><\/p>\n\n\n\n<p>200 swim smooth breathing every 3\/5 by 50m @ 30s rest<\/p>\n\n\n\n<p>4&#215;25 kick fast @ 20s rest  <em>(Sher = dolphin kick)<\/em><\/p>\n\n\n\n<p>200 breathing every 5\/7 by 50m @ 30s rest<\/p>\n\n\n\n<p>4&#215;25 resistance kick @ 20s rest<\/p>\n\n\n\n<p>200 as 50 RAP\/50 LAP\/100 DPS<\/p>\n\n\n\n<p><em><u>Don &amp; Sher:<\/u><\/em><\/p>\n\n\n\n<p>2 rounds<\/p>\n\n\n\n<ul>\n<li>200 swim smooth @ 4:00<\/li>\n\n\n\n<li>2 x 50 strong focusing on walls and underwaters specifically @1:10<\/li>\n\n\n\n<li>100 @ 400m pace<\/li>\n\n\n\n<li>Extra 2mins rest<\/li>\n<\/ul>\n\n\n\n<p>400 long and easy cool down<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em><u>Team:<\/u><\/em><\/p>\n\n\n\n<p>2 rounds<\/p>\n\n\n\n<p>200 swim smooth @ 4:00\/4:30<\/p>\n\n\n\n<p>4&#215;50 strong focusing on walls and underwaters specifically @1:00\/1:10<\/p>\n\n\n\n<p>3&#215;100 build to 400m pace @ 1:50\/2:00\/2:15<\/p>\n\n\n\n<p>Extra 2 mins rest<\/p>\n\n\n\n<p>200 easy<\/p>\n\n\n\n<p>TOTAL: 2600m-3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout 1 300 swim 4&#215;75 25drill\/50 swim build @ 20s rest Best stroke 200 swim smooth breathing every 3\/5 by 50m @ 30s rest 4&#215;25 kick fast @ 20s rest (Sher = dolphin kick) 200 breathing every 5\/7 by 50m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9511\">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\/9511"}],"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=9511"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9511\/revisions"}],"predecessor-version":[{"id":9512,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9511\/revisions\/9512"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9511"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}