{"id":9581,"date":"2023-04-18T22:38:00","date_gmt":"2023-04-19T02:38:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9581"},"modified":"2023-04-23T16:35:53","modified_gmt":"2023-04-23T20:35:53","slug":"2023-nationals-6-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9581","title":{"rendered":"2023 Nationals \u2013 6 weeks out \u2013 Tuesday"},"content":{"rendered":"\n

300 warm-up as 75 fr\/25 not fr<\/p>\n\n\n\n

4×50 choice drill freestyle<\/p>\n\n\n\n

4×50 as 25scull\/25 kick<\/p>\n\n\n\n

8 x 50 @ 60-55-50-45 twice through
SwimTimes: 45, 43, 42, 41, 47, 44, 42, 40<\/strong><\/p>\n\n\n\n

Main Set:<\/u><\/em><\/p>\n\n\n\n

36 x 50 @ 1:30<\/strong><\/p>\n\n\n\n

4 kick \u2013 2 swim – 38, 37<\/strong><\/p>\n\n\n\n

4 kick \u2013 4 swim – 37, 37, 37, 38<\/strong><\/p>\n\n\n\n

4 kick \u2013 6 swim – 39, 38, 38, 38, 37, BK 45<\/strong><\/p>\n\n\n\n

4 kick \u2013 8 swim – 38, 37, 37, 37, 37, 37, BK 45, 44<\/strong><\/p>\n\n\n\n

*** Kick all out, swim strong (just over 200m pace)<\/em> ***<\/mark><\/strong><\/p>\n\n\n\n

300 cool down<\/p>\n\n\n\n

TOTAL: 3200m<\/p>\n","protected":false},"excerpt":{"rendered":"

300 warm-up as 75 fr\/25 not fr 4×50 choice drill freestyle 4×50 as 25scull\/25 kick 8 x 50 @ 60-55-50-45 twice throughSwimTimes: 45, 43, 42, 41, 47, 44, 42, 40 Main Set: 36 x 50 @ 1:30 4 kick \u2013 … Continue reading →<\/span><\/a><\/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\/9581"}],"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=9581"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9581\/revisions"}],"predecessor-version":[{"id":9584,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9581\/revisions\/9584"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9581"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}