{"id":2289,"date":"2013-01-02T11:25:43","date_gmt":"2013-01-02T16:25:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2289"},"modified":"2013-01-20T16:10:53","modified_gmt":"2013-01-20T21:10:53","slug":"specifics-wk412-endurance-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2289","title":{"rendered":"Specifics &#8211; WK4\/13 Endurance &#8211; Wed"},"content":{"rendered":"<p>According to the published\u00a0&#8220;PSP Fitness and Sports Christmas and New Years Schedule 2012-2013&#8221;, today Wed 2-Jan-2013 had Lane Swim 1100-1300. Unfortunately, the staff&#8217;s schedule had guards starting at 1130 &#8230; so we had the pleasure of standing in the showers for 25 minutes before the staff stepped in and got the pool open.<\/p>\n<p>With Monday&#8217;s session missed due to the Borden pool failing to open due to insuffient staff, the plan for this week is to swim Monday&#8217;s workout on WED, Wednesday&#8217;s workout on THURS and Friday&#8217;s work on FRI. So here&#8217;s Monday&#8217;s missed session repeated:<\/p>\n<p>Target:\u00a01000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1 600m, Kick 250m:<\/p>\n<ul>\n<li>3 x 100 FS on 1:45<br \/>\n(1:28, 1:28, 1:29)<\/li>\n<li>3 x 50 FS Kick on 15 sec<\/li>\n<li>3 x 100 BK on 2:00<br \/>\n(1:41, 1:44, 1:40)<\/li>\n<li>2\u00a0x 50 BK Kick on 15 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP for SP:\u00a0 200m (300m Recov)<\/p>\n<ul>\n<li>8 x {<br \/>\n&#8211; 25m SP Sprint on 30,<br \/>\n&#8211; 25m SP Kick on 30<br \/>\n&#8211;\u00a025 Swim \/ Pull on 30<br \/>\n&#8211; 25 Swim \/ Pull on 45\u00a0}<\/li>\n<li>Break after 4 with a 100 Easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300<\/p>\n<ul>\n<li>2 x (25 FS Sprint, 25 Easy) on 1:30<br \/>\nto get up to max speed<\/li>\n<li>3 sets of {<br \/>\n&#8211; 4 x (25 FS on 30 Sec)<br \/>\n&#8211; 200 Easy }<br \/>\n(Very Challenging &#8211; 2 full tilt and then died &#8230; fastest was #3 first @ 14 sec)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+<\/p>\n<p><span style=\"color: #ff6600;\">MISSED DUE TO LACK OF TIME:\u00a0 Power: 50m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (6 stroke cycles FS on 1:00)<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>According to the published\u00a0&#8220;PSP Fitness and Sports Christmas and New Years Schedule 2012-2013&#8221;, today Wed 2-Jan-2013 had Lane Swim 1100-1300. Unfortunately, the staff&#8217;s schedule had guards starting at 1130 &#8230; so we had the pleasure of standing in the showers &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2289\">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\/2289"}],"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=2289"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2289\/revisions"}],"predecessor-version":[{"id":2374,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2289\/revisions\/2374"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2289"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}