{"id":2233,"date":"2012-12-18T11:30:04","date_gmt":"2012-12-18T16:30:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2233"},"modified":"2013-01-20T16:16:02","modified_gmt":"2013-01-20T21:16:02","slug":"specifics-wk212-sprint-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2233","title":{"rendered":"Specifics &#8211; WK2\/13 Sprint &#8211; Tues"},"content":{"rendered":"<p>Target:\u00a0 EN-1 950, LAP 250, Power 50, LA Tol 200, Recov 450<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>100 Pull FS<\/li>\n<li>100 Pull BK<\/li>\n<li>100 FS Fins+Paddles<\/li>\n<li>100 BK Fins+Paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>EN-1 Kick:\u00a0 800m<\/p>\n<ul>\n<li>3 x 100 FS on 1:40 &#8211; Pull, Fins, Swim<\/li>\n<li>4\u00a0x 50 Kick on 1:15<\/li>\n<li>3 x 100 SP on 2:00 &#8211; Pull, Fins, Swim<\/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 \/>\nTouch and get time at 25m<br \/>\nOne at 14 sec (high turnover), rest at 15 sec<\/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, 1:05)<\/li>\n<li>2 x (50m SP Max, 100 Easy) on 4:30<br \/>\n(36, 36)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target:\u00a0 EN-1 950, LAP 250, Power 50, LA Tol 200, Recov 450 Warm Up:\u00a0 600m 100 Pull FS 100 Pull BK 100 FS Fins+Paddles 100 BK Fins+Paddles 200 IM Drills EN-1 Kick:\u00a0 800m 3 x 100 FS on 1:40 &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2233\">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\/2233"}],"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=2233"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2233\/revisions"}],"predecessor-version":[{"id":2384,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2233\/revisions\/2384"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2233"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}