{"id":9552,"date":"2023-04-10T11:26:00","date_gmt":"2023-04-10T15:26:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9552"},"modified":"2023-04-23T16:42:52","modified_gmt":"2023-04-23T20:42:52","slug":"2023-nationals-7-weeks-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9552","title":{"rendered":"2023 Nationals \u2013 7 weeks out \u2013\u00a0Monday"},"content":{"rendered":"\n<p>Warm Up:  800 FS \/ BK Mix<\/p>\n\n\n\n<p>Kick:  350<\/p>\n\n\n\n<ul>\n<li>6 x 50 Kick on 1:30, 3x FS, 3x BK<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>EN-1: 1300<\/p>\n\n\n\n<ul>\n<li>3 x 100 BK Fins\/Finger Paddles on 2:00<\/li>\n\n\n\n<li>3 x 100 BK on 2:00<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>3 x 100 FS Pull\/Paddles<\/li>\n\n\n\n<li>3 x 100 FS<\/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>5 x 50 FS on 1:00, desc 1-5<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>5 x 50 BK on 1:10, desc 1-5<\/li>\n\n\n\n<li>50 easy<\/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 1:15<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200<br>TOTAL:  3450<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 FS \/ BK Mix Kick: 350 EN-1: 1300 EN-1\/2: 600 Speed: 200 Swim Down: 200TOTAL: 3450<\/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\/9552"}],"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=9552"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9552\/revisions"}],"predecessor-version":[{"id":9565,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9552\/revisions\/9565"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9552"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}