{"id":2223,"date":"2012-12-17T11:30:10","date_gmt":"2012-12-17T16:30:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2223"},"modified":"2013-01-20T16:16:10","modified_gmt":"2013-01-20T21:16:10","slug":"specifics-wk212-sprint-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2223","title":{"rendered":"Specifics &#8211; WK2\/13 Sprint &#8211; Mon"},"content":{"rendered":"<p>2nd Sprint Focus week in the first four week cycle<br \/>\nTarget:\u00a0 900 EN-1, 100 EN-2, 150 LAP, 50 Power, 350 LA Tol, 450 Recov<\/p>\n<p>Warm Up:\u00a0 600m+<\/p>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>100 Kick Choice Continuous on 20<\/li>\n<li>50 Kick on 15<\/li>\n<li>2 x 25 Kick (up tempo) on 10<\/li>\n<\/ul>\n<p>EN-1:\u00a0 400m<\/p>\n<ul>\n<li>3 x 50 IM Seq on 1:00<\/li>\n<li>50 FS @ EN-2 on 1:00<\/li>\n<li>3 x 50 IM seq on 1:00<\/li>\n<li>50 SP @ EN-2 on 1:00<br \/>\nA good sustained aerobic set.<\/li>\n<\/ul>\n<p>Power I: 50m (50 recov)<\/p>\n<ul>\n<li>4 x (12.5 Power Dolphin, easy rest of 25)<\/li>\n<\/ul>\n<p>LAP: 150m (300 Recov)<\/p>\n<ul>\n<li>6 x (25 SP Sprint with turn, 50 Easy) on 2:00<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 400m (550 Recov)<\/p>\n<ul>\n<li>2 x (100 FS Max, 150 Easy) on 5:30<br \/>\n(1:11, 1:14)<\/li>\n<li>2 x (75 FS Max, 125 Easy) on 5:30<br \/>\n(55, 53)<\/li>\n<\/ul>\n<p>Swim Down 200+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2nd Sprint Focus week in the first four week cycle Target:\u00a0 900 EN-1, 100 EN-2, 150 LAP, 50 Power, 350 LA Tol, 450 Recov Warm Up:\u00a0 600m+ Kick:\u00a0 200m 100 Kick Choice Continuous on 20 50 Kick on 15 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2223\">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\/2223"}],"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=2223"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2223\/revisions"}],"predecessor-version":[{"id":2226,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2223\/revisions\/2226"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2223"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2223"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}