{"id":9747,"date":"2023-05-15T00:13:17","date_gmt":"2023-05-15T04:13:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9747"},"modified":"2023-05-15T00:21:54","modified_gmt":"2023-05-15T04:21:54","slug":"2023-nationals-2-weeks-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9747","title":{"rendered":"2023 Nationals \u2013 2 weeks out \u2013 Monday"},"content":{"rendered":"\n<p>11 Days to Calgary<\/p>\n\n\n\n<p>Warm Up: 400 FS \u2013 BK mix<\/p>\n\n\n\n<p>EN-1\/-2 \/ Kick: 900 \/ 500<\/p>\n\n\n\n<ul>\n<li>3 x 100 BK on 2:00<\/li>\n\n\n\n<li>3 x 50 BK on 1:15<\/li>\n\n\n\n<li>6 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>3 x 100 FS on 1:50<\/li>\n\n\n\n<li>3 x 50 FS on 1:00<\/li>\n\n\n\n<li>4 x 50 Kick on 1:30<\/li>\n<\/ul>\n\n\n\n<p>EN-2: 400<\/p>\n\n\n\n<ul>\n<li>3 x 50 BK Dive on 2:00, desc 1-3<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>3 x 50 FS on 2:00, desc 1-3<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>LAP: 600<\/p>\n\n\n\n<ul>\n<li>4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK<\/li>\n\n\n\n<li>100 BK Fast<\/li>\n\n\n\n<li>100 easy<\/li>\n<\/ul>\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>11 Days to Calgary Warm Up: 400 FS \u2013 BK mix EN-1\/-2 \/ Kick: 900 \/ 500 EN-2: 400 LAP: 600 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\/9747"}],"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=9747"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9747\/revisions"}],"predecessor-version":[{"id":9765,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9747\/revisions\/9765"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9747"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}