{"id":9778,"date":"2023-05-21T15:10:11","date_gmt":"2023-05-21T19:10:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9778"},"modified":"2023-05-22T15:17:09","modified_gmt":"2023-05-22T19:17:09","slug":"2023-nationals-1-weeks-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9778","title":{"rendered":"2023 Nationals \u2013 1 weeks out \u2013 Monday"},"content":{"rendered":"\n<p>4 Days Out from Calgary<\/p>\n\n\n\n<p>Victoria Day Holiday &#8211; so Borden is closed &#8230; Collingwood<\/p>\n\n\n\n<p>Warm Up:  400 FS BK mix<\/p>\n\n\n\n<p>EN-1 \/ Kick:  1250 \/ 600<\/p>\n\n\n\n<ul>\n<li>200 BK fins &amp; Small Paddles<\/li>\n\n\n\n<li>4 x 100 BK on 2:00<br>(act:  1:48, 1:46, 1:46, 1:44)<\/li>\n\n\n\n<li>6 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>200 FS Pull Paddles<\/li>\n\n\n\n<li>200 FS<br>(act:  3:08)<\/li>\n\n\n\n<li>2 x 100 FS on 1:50<br>(act:  1:30, 1:30)<\/li>\n\n\n\n<li>6 x 50 Kick on 1:30<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>EN-2+: 800<\/p>\n\n\n\n<ul>\n<li>100 BK Strong<br>(act:  1:37)<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>2 x (50 BK Strong, 50 easy)<br>(act:  44, 45)<\/li>\n\n\n\n<li>100 FS Strong<br>(act:  1:19)<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>2 x (50 FS Strong, 50 easy)<br>(act:  35, 35)<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200 FS BK Mix<br>Total:  3200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>4 Days Out from Calgary Victoria Day Holiday &#8211; so Borden is closed &#8230; Collingwood Warm Up: 400 FS BK mix EN-1 \/ Kick: 1250 \/ 600 EN-2+: 800 Swim Down: 200 FS BK MixTotal: 3200<\/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\/9778"}],"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=9778"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9778\/revisions"}],"predecessor-version":[{"id":9794,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9778\/revisions\/9794"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9778"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}