{"id":9645,"date":"2023-05-01T17:45:51","date_gmt":"2023-05-01T21:45:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9645"},"modified":"2023-05-08T23:06:00","modified_gmt":"2023-05-09T03:06:00","slug":"2023-nationals-4-weeks-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9645","title":{"rendered":"2023 Nationals \u2013 4 weeks out \u2013 Monday"},"content":{"rendered":"\n<p>5 Days to Etobicoke Provincials<\/p>\n\n\n\n<p>Warm Up:  400 FS &#8211; BK mix<\/p>\n\n\n\n<p>EN-1 \/ Kick: 1000 \/ 400<\/p>\n\n\n\n<ul>\n<li>200 BK<\/li>\n\n\n\n<li>3 x 100 BK on 2:00<\/li>\n\n\n\n<li>4 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>200 FS Pull \/ Paddles<\/li>\n\n\n\n<li>3 x 100 FS on 1:50<\/li>\n\n\n\n<li>4 x 50 Kick on 1:25<\/li>\n<\/ul>\n\n\n\n<p>EN-2: 400<\/p>\n\n\n\n<ul>\n<li>3 x 50 BK on 1:15, desc 1-4 <\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>3 x 50 FS on 1:15, desc 1-4 <\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>LAP:  200<\/p>\n\n\n\n<ul>\n<li>4 x (25 Dive Fast, 25 easy) 2x FS, 2x BK<\/li>\n<\/ul>\n\n\n\n<p>Dives<\/p>\n\n\n\n<p>Swim Down: 200<\/p>\n\n\n\n<ul>\n<li>200 FS-BK mix<\/li>\n<\/ul>\n\n\n\n<p>Total:  2600<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 Days to Etobicoke Provincials Warm Up: 400 FS &#8211; BK mix EN-1 \/ Kick: 1000 \/ 400 EN-2: 400 LAP: 200 Dives Swim Down: 200 Total: 2600<\/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\/9645"}],"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=9645"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9645\/revisions"}],"predecessor-version":[{"id":9662,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9645\/revisions\/9662"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9645"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}