{"id":9546,"date":"2023-04-07T10:40:00","date_gmt":"2023-04-07T14:40:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9546"},"modified":"2023-04-23T16:44:13","modified_gmt":"2023-04-23T20:44:13","slug":"2023-nationals-8-weeks-out-friday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9546","title":{"rendered":"2023 Nationals \u2013 8 weeks out \u2013 Friday"},"content":{"rendered":"\n<p>Crazy bad Good Friday session at TPASC<\/p>\n\n\n\n<p>Warm Up:  800 FS \/ BK Mix<\/p>\n\n\n\n<p>Recovery:  400 FS Fins with every 4th length BK<\/p>\n\n\n\n<p>Kick:  12 x 50 Fin Kick on 1:00 &#8211; 6x FS, 6x BK<\/p>\n\n\n\n<p>EN-1:  1000<\/p>\n\n\n\n<ul>\n<li>5 x 100 BK on 2:00, swim ~1:45<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>5 x 100 FS on 1:45, swim ~1:30<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>EN-1\/2: 600<\/p>\n\n\n\n<ul>\n<li>6 x 50 BK on 1:10<\/li>\n\n\n\n<li>6 x 50 FS on 1:00<\/li>\n<\/ul>\n\n\n\n<p>Speed: 200<\/p>\n\n\n\n<ul>\n<li>4 x (25 Fast, 25 easy) on 1:30 &#8211; 2x FS, 2x BK<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200<br>Total:  3800<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Crazy bad Good Friday session at TPASC Warm Up: 800 FS \/ BK Mix Recovery: 400 FS Fins with every 4th length BK Kick: 12 x 50 Fin Kick on 1:00 &#8211; 6x FS, 6x BK EN-1: 1000 EN-1\/2: 600 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9546\">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\/9546"}],"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=9546"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9546\/revisions"}],"predecessor-version":[{"id":9547,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9546\/revisions\/9547"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9546"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}