{"id":9605,"date":"2023-04-26T17:19:00","date_gmt":"2023-04-26T21:19:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9605"},"modified":"2023-04-30T17:38:03","modified_gmt":"2023-04-30T21:38:03","slug":"2023-nationals-5-weeks-out-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9605","title":{"rendered":"2023 Nationals \u2013 5 weeks out \u2013 Wednesday"},"content":{"rendered":"\n<p>Warm Up: 400 FS-BK mix<\/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 BK Fins<\/li>\n<\/ul>\n\n\n\n<p>EN-1: 800<\/p>\n\n\n\n<ul>\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: 400<\/p>\n\n\n\n<ul>\n<li>50 BK on 1:15, swim &lt;45  <strong>(act:  44)<\/strong><\/li>\n\n\n\n<li>100 BK, swim &lt;1;40   <strong>(act:  1:35)<\/strong><\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>50 FS on 1:15, swim &lt;40   <strong>(act:  36)<\/strong><\/li>\n\n\n\n<li>100 FS, swim &lt;1:25   <strong>(act:  1:21)<\/strong><\/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<br>Total:  3000<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 400 FS-BK mix Recovery: 1000 EN-1: 800 EN-2: 400 LAP: 200 4 x (25 Dive Fast, 25 easy) Dives Swim Down: 200Total: 3000<\/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\/9605"}],"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=9605"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9605\/revisions"}],"predecessor-version":[{"id":9630,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9605\/revisions\/9630"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9605"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}