{"id":9538,"date":"2023-04-08T11:20:00","date_gmt":"2023-04-08T15:20:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9538"},"modified":"2023-04-23T16:43:50","modified_gmt":"2023-04-23T20:43:50","slug":"2023-nationals-8-weeks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9538","title":{"rendered":"2023 Nationals \u2013 8 weeks out \u2013\u00a0Saturday"},"content":{"rendered":"\n<p><s>300 warm-up as 75 free\/25 not free<\/s><br>800 FS \/ BK Mix<\/p>\n\n\n\n<p>10 x 50 drill @ 1:20 as<\/p>\n\n\n\n<ul>\n<li>Side kick<\/li>\n\n\n\n<li>Single arm swimming<\/li>\n\n\n\n<li>1,2,3 pull (high elbow)<\/li>\n<\/ul>\n\n\n\n<p>Kick:  600m<br>12 x 50 Fin Kick on 1:00<\/p>\n\n\n\n<p>EN-1\/2:  1600m<br><em><s>3 rounds:<\/s><\/em><br>2 rounds:  1x Pull, 1x Swim <\/p>\n\n\n\n<ul>\n<li>2&#215;100 smooth @ 1:45<\/li>\n\n\n\n<li>1&#215;200 @ 1500m pace @ 3:30<\/li>\n\n\n\n<li>2&#215;100 smooth @ 1:45<\/li>\n\n\n\n<li>1&#215;200 @ 800m pace @ 3:30<\/li>\n\n\n\n<li>Extra 60s rest<\/li>\n<\/ul>\n\n\n\n<p>450 cool down<\/p>\n\n\n\n<p>TOTAL: 3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>300 warm-up as 75 free\/25 not free800 FS \/ BK Mix 10 x 50 drill @ 1:20 as Kick: 600m12 x 50 Fin Kick on 1:00 EN-1\/2: 1600m3 rounds:2 rounds: 1x Pull, 1x Swim 450 cool down TOTAL: 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\/9538"}],"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=9538"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9538\/revisions"}],"predecessor-version":[{"id":9563,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9538\/revisions\/9563"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9538"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}