{"id":9554,"date":"2023-04-11T11:26:00","date_gmt":"2023-04-11T15:26:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9554"},"modified":"2023-04-23T16:42:35","modified_gmt":"2023-04-23T20:42:35","slug":"2023-nationals-7-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9554","title":{"rendered":"2023 Nationals \u2013 7 weeks out \u2013 Tuesday"},"content":{"rendered":"\n<p>Warm Up:  500<\/p>\n\n\n\n<ul>\n<li>200 warm-up<\/li>\n\n\n\n<li>100 kick<\/li>\n\n\n\n<li>200 pull<\/li>\n<\/ul>\n\n\n\n<p>Pre-Set \u2013 3 rounds:  1050<\/p>\n\n\n\n<ul>\n<li>2&#215;50 kick (sher= dolphin with board &amp; fins) @1:40<\/li>\n\n\n\n<li>2&#215;50 drill (sher= S.A. fly w\/ fins) @ 1:15<\/li>\n\n\n\n<li>2&#215;50 swim as 25fast\/25 easy @ 1:10<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p><em><u>Main Set:<\/u><\/em> 1500<\/p>\n\n\n\n<p>3 rounds choice stroke:<\/p>\n\n\n\n<ul>\n<li>4&#215;50 with paddles desc. 1-4 @ 1:10<\/li>\n\n\n\n<li>1&#215;50 @ 200m pace @ 1:30<\/li>\n\n\n\n<li>6&#215;25 @ 100m pace @ :45<\/li>\n\n\n\n<li>100 easy<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  300<\/p>\n\n\n\n<p>4&#215;75 cool down as 25 kick choice\/50 swim easy<\/p>\n\n\n\n<p>TOTAL: 3350m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 500 Pre-Set \u2013 3 rounds: 1050 Main Set: 1500 3 rounds choice stroke: Swim Down: 300 4&#215;75 cool down as 25 kick choice\/50 swim easy TOTAL: 3350m<\/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\/9554"}],"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=9554"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9554\/revisions"}],"predecessor-version":[{"id":9567,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9554\/revisions\/9567"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9554"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}