{"id":2198,"date":"2012-12-10T11:30:08","date_gmt":"2012-12-10T16:30:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2198"},"modified":"2013-01-20T16:17:29","modified_gmt":"2013-01-20T21:17:29","slug":"specifics-wk112-sprint-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2198","title":{"rendered":"Specifics &#8211; WK1\/13 Sprint &#8211; Mon"},"content":{"rendered":"<p>Specifics Start &#8211; Week 1<br \/>\nTarget:\u00a0 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov<\/p>\n<p>Warm Up: 400m\u00a0 (EN-1) + 200 Extra<\/p>\n<ul>\n<li>150 FS Pull<\/li>\n<li>150 BK Fins<\/li>\n<li>200 IM Drills<\/li>\n<li>2 x (25 FS, 25 BK)<\/li>\n<\/ul>\n<p>EN-1, Kick:\u00a0 500m + EN-2 100m<\/p>\n<ul>\n<li>4\u00a0x 50 FS on 55 sec (12-15 sec rest)<br \/>\n3 @ EN-1, 1 @ EN-2<\/li>\n<li>2 x 25 FS Kick on 45<\/li>\n<li>4 x 50\u00a0SP\u00a0on 1:00 (12-15 sec rest)<br \/>\n3 @ EN-1, 1 @ EN-2<\/li>\n<li>2 x 25 BK Kick on 45<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 (150m Recov)<\/p>\n<ul>\n<li>3 x (50\u00a0SP Sprint, 50 Easy) on 2:30<br \/>\n(BK &#8211; 41, 41, 40)<\/li>\n<\/ul>\n<p>Power I:\u00a0 50m (recov 50)<\/p>\n<ul>\n<li>4 x (12.5m FS Power Start, rest of 25 Easy)<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 325m (recov 525m)<\/p>\n<ul>\n<li>100 FS Max, 150 Easy on 5:30 (act 1:11)<\/li>\n<li>100 FS Max, 150 Easy on 5:30 (act 1:15)<\/li>\n<li>75 FS Max, 125 Easy on 5:30 (act 55)<\/li>\n<li>50 FS Max, 100 EAsy on 5:30 (act 33)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Specifics Start &#8211; Week 1 Target:\u00a0 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 400m\u00a0 (EN-1) + 200 Extra 150 FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2198\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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\/2198"}],"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=2198"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2198\/revisions"}],"predecessor-version":[{"id":2390,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2198\/revisions\/2390"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2198"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}