{"id":9579,"date":"2023-04-17T22:34:00","date_gmt":"2023-04-18T02:34:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9579"},"modified":"2023-04-23T16:36:14","modified_gmt":"2023-04-23T20:36:14","slug":"2023-nationals-6-weeks-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9579","title":{"rendered":"2023 Nationals \u2013 6 weeks out \u2013 Monday"},"content":{"rendered":"\n<p>Warm Up:  800<\/p>\n\n\n\n<p>EN-1 \/ Kick: 1900<\/p>\n\n\n\n<ul>\n<li>6 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>200 BK fins on 20 sec<\/li>\n\n\n\n<li>200 FS fins on 20 sec<\/li>\n\n\n\n<li>4 x 100 BK on 2:00<\/li>\n\n\n\n<li>2 x 200 FS Pull\/Paddles on 3:30<\/li>\n\n\n\n<li>4 x 100 FS on 1:50<\/li>\n<\/ul>\n\n\n\n<p>LAP: 600<\/p>\n\n\n\n<ul>\n<li>4 x (25 Fast, 25 easy) BK on 1:15<\/li>\n\n\n\n<li>2 x 25 Max BK Kick on 45sec<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>4 x (25 Fast, 25 easy) FS on 1:15<\/li>\n\n\n\n<li>2 x 25 Max FS Kick on 45<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>Dive 25&#8217;s and Breakouts<\/p>\n\n\n\n<p>Swim Down:  200<br>Total:  3500<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 EN-1 \/ Kick: 1900 LAP: 600 Dive 25&#8217;s and Breakouts Swim Down: 200Total: 3500<\/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\/9579"}],"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=9579"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9579\/revisions"}],"predecessor-version":[{"id":9580,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9579\/revisions\/9580"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9579"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}