{"id":2205,"date":"2012-12-11T11:30:31","date_gmt":"2012-12-11T16:30:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2205"},"modified":"2013-01-20T16:17:17","modified_gmt":"2013-01-20T21:17:17","slug":"specifics-wk112-sprint-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2205","title":{"rendered":"Specifics &#8211; WK1\/13 Sprint &#8211; Tues"},"content":{"rendered":"<p>Target:\u00a0 EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>150m 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 800m<\/p>\n<ul>\n<li>2 x 100 FS Pull on 1:45<br \/>\n(1:23, 1:25 &#8230; drop pace time to 1:40 for this)<\/li>\n<li>100 FS on 1:45<br \/>\n(1:28)<\/li>\n<li>2 x 50 FS Kick on 1:15<\/li>\n<li>2 x 50\u00a0SP Pull on 1:15<br \/>\n(55, 55)<\/li>\n<li>2 x 100 SP on 2:00<br \/>\n(1:40, 1:41)<\/li>\n<li>2 x 50 SP Kick on 1:15<br \/>\n(55, 57)<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 (250 Rec0v)<\/p>\n<ul>\n<li>6\u00a0x (25 FS Sprint, 25 Easy) on 1:30<br \/>\nInclude Flip turn + pushoff (no breakout)<br \/>\n(could go with 1:45 pace time with turn included)<\/li>\n<\/ul>\n<p>Power:\u00a0 50 (recov 50)<\/p>\n<ul>\n<li>4 x (Dive Start Power w Breakout, easy rest of 25)<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 250m (recov 450)<\/p>\n<ul>\n<li>2 x (75m SP Max, 125 Easy) on 5:00<br \/>\n(1:01, 1:02)<\/li>\n<li>2 x (50m SP Max, 100 Easy) on 4:30<br \/>\n(36, 35)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target:\u00a0 EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 Warm Up:\u00a0 600m 150m FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1 Kick:\u00a0 800m 2 x 100 FS Pull on 1:45 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2205\">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\/2205"}],"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=2205"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2205\/revisions"}],"predecessor-version":[{"id":2207,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2205\/revisions\/2207"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2205"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}