{"id":9530,"date":"2023-04-04T00:49:00","date_gmt":"2023-04-04T04:49:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9530"},"modified":"2023-04-23T16:45:40","modified_gmt":"2023-04-23T20:45:40","slug":"2023-nationals-8-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9530","title":{"rendered":"2023 Nationals \u2013 8 weeks out \u2013 Tuesday"},"content":{"rendered":"\n<p>400 swim warm-up<\/p>\n\n\n\n<p>200 kick with three 15m bursts (fast) at any point in the 200<\/p>\n\n\n\n<p>Main Set:<\/p>\n\n\n\n<ul>\n<li>6 x 50 kick @ 1:20 #3 and #6 fast<\/li>\n\n\n\n<li>100 easy swim<\/li>\n\n\n\n<li>4 x 100 kick @ 2:45 #2 and #4 fast<\/li>\n\n\n\n<li>100 easy swim<\/li>\n\n\n\n<li>2 x 150 kick @ 4:00 #2 fast<\/li>\n\n\n\n<li>100 easy swim<br><br>FINS ON<br><\/li>\n\n\n\n<li>10 x 50 kick 1 easy \/ 2 fast @ :60<\/li>\n<\/ul>\n\n\n\n<p><em>Optional:<\/em><\/p>\n\n\n\n<ul>\n<li>8&#215;100 swim @ 1:45\/1:55\/2:10<br>&#8211; Strong swim, controlled, good technique<br>&#8211; 3<sup>rd<\/sup> 25 of each 100 is fast and strong kick<\/li>\n<\/ul>\n\n\n\n<p>100 easy<\/p>\n\n\n\n<p>TOTAL: 2500m-3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>400 swim warm-up 200 kick with three 15m bursts (fast) at any point in the 200 Main Set: Optional: 100 easy TOTAL: 2500m-3300m<\/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\/9530"}],"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=9530"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9530\/revisions"}],"predecessor-version":[{"id":9531,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9530\/revisions\/9531"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9530"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}