{"id":9558,"date":"2023-04-13T11:27:00","date_gmt":"2023-04-13T15:27:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9558"},"modified":"2023-04-23T16:42:01","modified_gmt":"2023-04-23T20:42:01","slug":"2023-nationals-7-weeks-out-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9558","title":{"rendered":"2023 Nationals \u2013 7 weeks out \u2013 Thursday"},"content":{"rendered":"\n<p>Warm Up:  <\/p>\n\n\n\n<ul>\n<li>200 swim<\/li>\n\n\n\n<li>100 kick<\/li>\n\n\n\n<li>200 drill\/swim by 50<\/li>\n\n\n\n<li>10&#215;100 free with paddles @ 1:55<br>&#8211; Long and smooth<\/li>\n<\/ul>\n\n\n\n<p><em><u>Main Set:<\/u><\/em>    2 rounds of:<\/p>\n\n\n\n<ul>\n<li>8&#215;25 sprint @ :45<\/li>\n\n\n\n<li>100 kick fast @ 2:30<\/li>\n\n\n\n<li>75 all out (optional from blocks) @ 1:20<\/li>\n\n\n\n<li>125 easy swim @ 4:00<\/li>\n<\/ul>\n\n\n\n<p>600m cool down as 2x(75 free\/25 choice-50\/50-25\/75)<\/p>\n\n\n\n<p>TOTAL: 3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Main Set: 2 rounds of: 600m cool down as 2x(75 free\/25 choice-50\/50-25\/75) TOTAL: 3100m<\/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\/9558"}],"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=9558"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9558\/revisions"}],"predecessor-version":[{"id":9571,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9558\/revisions\/9571"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9558"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}