{"id":9515,"date":"2023-03-23T18:44:00","date_gmt":"2023-03-23T22:44:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9515"},"modified":"2023-04-23T16:52:11","modified_gmt":"2023-04-23T20:52:11","slug":"lcm-provincials-2-days-out-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9515","title":{"rendered":"LCM Provincials \u2013 2 Days Out &#8211; Thursday"},"content":{"rendered":"\n<p><strong>Workout 2 \u2013 Thursday 23 March<\/strong><\/p>\n\n\n\n<p><em><u>Team<\/u><\/em><\/p>\n\n\n\n<p>200 warm-up<\/p>\n\n\n\n<p>100 kick<\/p>\n\n\n\n<p>4&#215;50 drill of choice @ 20s rest<\/p>\n\n\n\n<p>4&#215;75 as 25 fast choice\/50 free easy @ 1:20<\/p>\n\n\n\n<p>4&#215;50 as 25 fast choice\/25 easy @ 1:05<\/p>\n\n\n\n<p>4&#215;25 fast choice @ 40<\/p>\n\n\n\n<p>100 easy<\/p>\n\n\n\n<p><em><u>Main set:<\/u><\/em><\/p>\n\n\n\n<p>10&#215;200<\/p>\n\n\n\n<p>3 descending @ 3:30\/4:00\/4:15<\/p>\n\n\n\n<p>1 drill as catch-up\/overkick by 25m @ 4:30\/5:00<\/p>\n\n\n\n<p>2 descending @ 3:30\/4:00\/4:15<\/p>\n\n\n\n<p>1 drill as above<\/p>\n\n\n\n<p>1 strong swim @ 3:30\/4:00\/4:15<\/p>\n\n\n\n<p>1 drill as above<\/p>\n\n\n\n<p>1 all out swim @ 3:30\/4:00\/4:15<\/p>\n\n\n\n<p>200 easy cool down<\/p>\n\n\n\n<p>TOTAL: 3400m<\/p>\n\n\n\n<p><em><u><strong>Don &amp; Sher<\/strong><\/u><\/em><\/p>\n\n\n\n<p>2500m light and easy @ competition pool after travel<\/p>\n\n\n\n<ul>\n<li>Include some kicking, drills, long smooth swims<\/li>\n\n\n\n<li>Nothing fast<\/li>\n\n\n\n<li>Practice dives<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Workout 2 \u2013 Thursday 23 March Team 200 warm-up 100 kick 4&#215;50 drill of choice @ 20s rest 4&#215;75 as 25 fast choice\/50 free easy @ 1:20 4&#215;50 as 25 fast choice\/25 easy @ 1:05 4&#215;25 fast choice @ 40 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9515\">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\/9515"}],"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=9515"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9515\/revisions"}],"predecessor-version":[{"id":9516,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9515\/revisions\/9516"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9515"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}