{"id":9647,"date":"2023-05-02T17:55:37","date_gmt":"2023-05-02T21:55:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9647"},"modified":"2023-05-08T23:06:15","modified_gmt":"2023-05-09T03:06:15","slug":"2023-nationals-4-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9647","title":{"rendered":"2023 Nationals \u2013 4 weeks out \u2013 Tuesday"},"content":{"rendered":"\n<p>4 Days to Etobicoke Provincials<\/p>\n\n\n\n<p>300 swim warm-up<\/p>\n\n\n\n<p>8&#215;100 @ 2:00 and 2:15 or 2:15 and 2:30<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 breathing every 5<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 25m head up free\/25m free<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 kick\/swim by 50<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 not free\/free by 50<\/p>\n\n\n\n<p>8&#215;50 @ 1:05\/1:15<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 drill<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 DPS<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 Drill<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 Build to fast<\/p>\n\n\n\n<p>Main Set:<\/p>\n\n\n\n<p><strong>20 x 100 @ 1:50<\/strong>\/2:00\/2:10   <\/p>\n\n\n\n<p>with  <strong>Etobicoke 400 Target:<\/strong>  5:30-5:35  &#8230; so ~<strong>1:23<\/strong> <\/p>\n\n\n\n<ul>\n<li>7 @ 400m pace + 10  =  <strong>1:33<\/strong><br>  ( act:  <strong>1:31.3,  1:30.2,  1:31.1,  1:32.4,  1:30.8,  1:31.4,  1:31.7<\/strong>  )<br><br><\/li>\n\n\n\n<li>7 @ 400m pace + 5  =  <strong>1:28<\/strong> <br>  ( act:  <strong>1:27.9,  1:27.8,  1:27.1,  1:26.3,  1:27.8,  1:27.6, 1:27.4<\/strong>  )<br><br><\/li>\n\n\n\n<li>6 @ 400m pace  =  <strong>1:23<\/strong> <br>  ( act:  <strong>1:23.7,  1:23.8,  1:23.8,  1:25.0,  1:24.2,  1:19.4<\/strong>  )<br><\/li>\n<\/ul>\n\n\n\n<p>200 easy<\/p>\n\n\n\n<p>TOTAL: 3700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>4 Days to Etobicoke Provincials 300 swim warm-up 8&#215;100 @ 2:00 and 2:15 or 2:15 and 2:30 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 breathing every 5 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 25m head up free\/25m free &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 kick\/swim by 50 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 2 \u2013 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9647\">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\/9647"}],"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=9647"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9647\/revisions"}],"predecessor-version":[{"id":9698,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9647\/revisions\/9698"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9647"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}