{"id":9560,"date":"2023-04-14T11:28:00","date_gmt":"2023-04-14T15:28:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9560"},"modified":"2023-04-23T16:41:39","modified_gmt":"2023-04-23T20:41:39","slug":"2023-nationals-7-weeks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9560","title":{"rendered":"2023 Nationals \u2013 7 weeks out \u2013 Friday"},"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 pull<\/li>\n\n\n\n<li>100 scull<\/li>\n<\/ul>\n\n\n\n<p>6 x 100 as 50 drill\/50 swim build @ 2:30\/2:45<\/p>\n\n\n\n<p><em><u>2 of each:<\/u><\/em><\/p>\n\n\n\n<ul>\n<li><span style=\"background-color: rgba(68, 68, 68, 0.2);\">Scull to 3 strokes<\/span><\/li>\n\n\n\n<li>Single Arm\n<ul>\n<li>3 Tap Drill<br><br>(Sher = 3&#215;100 fly with fins (50 single arm for drill\/50 dolphin kick with board); then 3&#215;100 as above)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><em><u>Main Set:<\/u><\/em><\/p>\n\n\n\n<ul>\n<li>4 x 75 swim; middle 25 is fast @ 1:20\/1:30<\/li>\n\n\n\n<li>100 kick @ 3:00\/3:30<\/li>\n\n\n\n<li>4 x 100 swim; 3<sup>rd<\/sup> 25 is fast; descend 1-4 @ 2:00\/2:20<\/li>\n\n\n\n<li>100 kick @ 3:00\/3:30<\/li>\n\n\n\n<li>4 x 200 negative split; emphasis on 3<sup>rd<\/sup> 50 @ 3:45\/4:15<\/li>\n<\/ul>\n\n\n\n<p>100 easy<\/p>\n\n\n\n<p>TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 6 x 100 as 50 drill\/50 swim build @ 2:30\/2:45 2 of each: Main Set: 100 easy TOTAL: 3000m<\/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\/9560"}],"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=9560"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9560\/revisions"}],"predecessor-version":[{"id":9573,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9560\/revisions\/9573"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9560"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}