{"id":9524,"date":"2023-03-31T23:47:00","date_gmt":"2023-04-01T03:47:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9524"},"modified":"2023-04-23T16:47:41","modified_gmt":"2023-04-23T20:47:41","slug":"2023-nationals-9-weeks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9524","title":{"rendered":"2023 Nationals – 9 weeks out – Friday"},"content":{"rendered":"\n

200 warm-up<\/p>\n\n\n\n

4×75 as kick\/drill\/swim @ 1:30<\/p>\n\n\n\n

6×50 as 25 easy\/25fast @ 1:10<\/p>\n\n\n\n

8×25 as 1 overkick drill\/1 swim glide @ 50s<\/p>\n\n\n\n

 
Main Set:<\/em><\/p>\n\n\n\n

4×100 swim or pull breathing every 3 ALT every 5 @ 2:00\/2:30<\/p>\n\n\n\n

8×50 as breathing pattern (repeat) @ 30-40s rest<\/p>\n\n\n\n

–      4 breaths\/25m<\/p>\n\n\n\n

–      3 breaths\/25m<\/p>\n\n\n\n

–      2 breaths\/25m<\/p>\n\n\n\n

–      1 breath\/25m<\/p>\n\n\n\n

4x<\/p>\n\n\n\n

2×50 kick 1 easy\/1fast<\/p>\n\n\n\n

100 swim (focus on glide and strong kick)<\/p>\n\n\n\n

100 cool down<\/p>\n\n\n\n

TOTAL: 2700m<\/p>\n","protected":false},"excerpt":{"rendered":"

200 warm-up 4×75 as kick\/drill\/swim @ 1:30 6×50 as 25 easy\/25fast @ 1:10 8×25 as 1 overkick drill\/1 swim glide @ 50s  Main Set: 4×100 swim or pull breathing every 3 ALT every 5 @ 2:00\/2:30 8×50 as breathing pattern … Continue reading →<\/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\/9524"}],"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=9524"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9524\/revisions"}],"predecessor-version":[{"id":9525,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9524\/revisions\/9525"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9524"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}