{"id":9607,"date":"2023-04-27T17:19:00","date_gmt":"2023-04-27T21:19:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9607"},"modified":"2023-04-30T17:43:20","modified_gmt":"2023-04-30T21:43:20","slug":"2023-nationals-5-weeks-out-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9607","title":{"rendered":"2023 Nationals \u2013 5 weeks out \u2013 Thursday"},"content":{"rendered":"\n<p>300 warm-up as 75 free\/25 not free <\/p>\n\n\n\n<p>3&#215;200 as kick\/swim\/drill\/swim by 50m @ 30s rest  <\/p>\n\n\n\n<p>4&#215;50 kick descend 1-4 @ 1:30 <\/p>\n\n\n\n<p>8&#215;25 as 1 swim fast feet to wall\/1 fast underwater kicks @ 50 <\/p>\n\n\n\n<p>100 easy  <\/p>\n\n\n\n<p>Main Set \u2013 Cookie Cutter: <\/p>\n\n\n\n<p>2-3 rounds   (only 2 rounds were possible due to the last start caused by PSAC strike action)<\/p>\n\n\n\n<ul>\n<li>4 x 50 @ 1:15   <strong>(act:  {40, 38, 39, 39} and {41, 40, 39, 39} )<\/strong><\/li>\n\n\n\n<li>2 x 100 @ 2:30    <strong>(act:  {1:21, 1:20} and {1:21, 1:20}  )<\/strong><\/li>\n\n\n\n<li>1 x 200 @ 5:00    <strong>( act:  2:45 and 2:43 )<\/strong><br>*All at 200 pace, hold pace from 50\u2019s in 100\u2019s and 200\u2019s; even splits <\/li>\n<\/ul>\n\n\n\n<p>100 easy cool down <\/p>\n\n\n\n<p>TOTAL: 2700m-3300m <\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>300 warm-up as 75 free\/25 not free 3&#215;200 as kick\/swim\/drill\/swim by 50m @ 30s rest 4&#215;50 kick descend 1-4 @ 1:30 8&#215;25 as 1 swim fast feet to wall\/1 fast underwater kicks @ 50 100 easy Main Set \u2013 Cookie &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9607\">Continue reading <span class=\"meta-nav\">&rarr;<\/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\/9607"}],"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=9607"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9607\/revisions"}],"predecessor-version":[{"id":9642,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9607\/revisions\/9642"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9607"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}