{"id":9585,"date":"2023-04-19T23:52:00","date_gmt":"2023-04-20T03:52:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9585"},"modified":"2023-04-23T16:35:30","modified_gmt":"2023-04-23T20:35:30","slug":"2023-nationals-6-weeks-out-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9585","title":{"rendered":"2023 Nationals \u2013 6 weeks out \u2013 Wednesday"},"content":{"rendered":"\n<p>Warm Up:  600<\/p>\n\n\n\n<p>Recovery:  1000<\/p>\n\n\n\n<ul>\n<li>2 x 200 FS Pull \/ Paddles on 30 sec<\/li>\n\n\n\n<li>8 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>200 FS Fins, every 4th length BK<\/li>\n<\/ul>\n\n\n\n<p>EN-1: 1200<\/p>\n\n\n\n<ul>\n<li>4 x 100 BK Fins 15 sec<\/li>\n\n\n\n<li>4 x 100 BK on 2:00<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>3 x 100 FS on 2:00<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>EN-2: 300<\/p>\n\n\n\n<ul>\n<li>5 x 50 BK on 1:10, desc 1-5<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>LAP: 200<\/p>\n\n\n\n<p>4 x (25 Dive Fast, 25 easy)<\/p>\n\n\n\n<p>Dives<\/p>\n\n\n\n<p>Swim Down:  200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 600 Recovery: 1000 EN-1: 1200 EN-2: 300 LAP: 200 4 x (25 Dive Fast, 25 easy) Dives Swim Down: 200<\/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\/9585"}],"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=9585"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9585\/revisions"}],"predecessor-version":[{"id":9586,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9585\/revisions\/9586"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9585"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}