{"id":9609,"date":"2023-04-28T17:19:00","date_gmt":"2023-04-28T21:19:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9609"},"modified":"2023-04-30T17:44:51","modified_gmt":"2023-04-30T21:44:51","slug":"2023-nationals-5-weeks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9609","title":{"rendered":"2023 Nationals \u2013 5 weeks out \u2013 Friday"},"content":{"rendered":"\n<p>Warm Up:  800<\/p>\n\n\n\n<ul>\n<li>200 swim<\/li>\n\n\n\n<li>4 x 50 drill choice<\/li>\n\n\n\n<li>200 pull with paddles<\/li>\n\n\n\n<li>4 x 50 kick choice (<em>Sher= dolphin with fins &amp; board<\/em>)<\/li>\n<\/ul>\n\n\n\n<p><em><u>Pre-set \u2013 2 rounds:<\/u><\/em><\/p>\n\n\n\n<ul>\n<li>4 x 50 swim as 25fast\/25 easy ALT 25easy\/25 fast @ 1:15<\/li>\n\n\n\n<li>2 x 100 paddles breathing every 5 or 7 @ 2:00\/2:20<\/li>\n\n\n\n<li>4 x 50 swim at 400m pace @ 1:20<\/li>\n<\/ul>\n\n\n\n<p><em><u>Main Set:<\/u><\/em><\/p>\n\n\n\n<ul>\n<li>5 x 300 best average @ 5:30\/6:00\/6:30\/7:30<br> <em> * (choose pace time \u20131:50 pace\/2:00 pace\/2:10 pace\/2:30 pace)<\/em><br><strong>( act:  4:25, 4:23, 4:25, 4:27, 4:22 )<br>avg was 4:24.4<\/strong><\/li>\n<\/ul>\n\n\n\n<p>200 cool down<\/p>\n\n\n\n<p>TOTAL: 3700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 Pre-set \u2013 2 rounds: Main Set: 200 cool down TOTAL: 3700m<\/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\/9609"}],"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=9609"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9609\/revisions"}],"predecessor-version":[{"id":9644,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9609\/revisions\/9644"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9609"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}