{"id":9592,"date":"2023-04-22T12:00:53","date_gmt":"2023-04-22T16:00:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9592"},"modified":"2023-04-23T19:54:40","modified_gmt":"2023-04-23T23:54:40","slug":"2023-nationals-6-weeks-out-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9592","title":{"rendered":"2023 Nationals \u2013 6 weeks out \u2013 Saturday"},"content":{"rendered":"\n<p>Warm Up:  400 mix<\/p>\n\n\n\n<p>Recovery:  1000<\/p>\n\n\n\n<ul>\n<li>400 FS Fins, every 4th length BK<\/li>\n\n\n\n<li>2 x 200 FS Pull \/ Paddles<\/li>\n\n\n\n<li>200 BK<\/li>\n<\/ul>\n\n\n\n<p>EN-1 \/ Kick: 1200<\/p>\n\n\n\n<ul>\n<li>6 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>4 x 100 BK on 2:00<\/li>\n\n\n\n<li>6 x 50 Kick on 1:25<\/li>\n\n\n\n<li>2 x 100 FS on 1:50<\/li>\n<\/ul>\n\n\n\n<p>EN-2: 500<\/p>\n\n\n\n<ul>\n<li>4 x 50 BK on 1:15, desc 1-4   <strong>(act:  50, 48, 47, 44)<\/strong><\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>4 x 50 FS on 1:15, desc 1-4   <strong>(act:  43, 40, 37, 35)<\/strong><\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>LAP:  400<\/p>\n\n\n\n<ul>\n<li>4 x (25 Fast, 75 easy) on 1:30<br>  <strong>(act:  2x BK 18, 18 and 2x FS 16, 16)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Swim Down: 400<\/p>\n\n\n\n<ul>\n<li>200 FS Fins\/Paddles with every 4th length BK<\/li>\n\n\n\n<li>200 FS-BK mix<\/li>\n<\/ul>\n\n\n\n<p>Total:  4000<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2023\/04\/Screenshot_20230422-213025_Strava.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"666\" src=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2023\/04\/Screenshot_20230422-213025_Strava-1024x666.jpg\" alt=\"\" class=\"wp-image-9616\" srcset=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2023\/04\/Screenshot_20230422-213025_Strava-1024x666.jpg 1024w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2023\/04\/Screenshot_20230422-213025_Strava-300x195.jpg 300w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2023\/04\/Screenshot_20230422-213025_Strava-768x499.jpg 768w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2023\/04\/Screenshot_20230422-213025_Strava.jpg 1440w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 400 mix Recovery: 1000 EN-1 \/ Kick: 1200 EN-2: 500 LAP: 400 Swim Down: 400 Total: 4000<\/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\/9592"}],"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=9592"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9592\/revisions"}],"predecessor-version":[{"id":9618,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9592\/revisions\/9618"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9592"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}