{"id":2311,"date":"2013-01-07T11:30:21","date_gmt":"2013-01-07T16:30:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2311"},"modified":"2013-01-20T16:08:45","modified_gmt":"2013-01-20T21:08:45","slug":"specifics-wk512-sprint-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2311","title":{"rendered":"Specifics &#8211; WK5\/13 Sprint &#8211; Mon"},"content":{"rendered":"<p>This week starts the 2nd 4-week cycle in the Specifics phase.<br \/>\nThe 4-week cycle consists again of 2 weeks of sprint focus and then 2 weeks with a bit more emphasis on endurance.<br \/>\nReturn to regular 1.5 hour &#8220;Noon Lane Swim&#8221; sessions &#8211; which is very tight for getting in the appropriate sets.<br \/>\n(so the 1.0hr CF sessions are a total waste of time &#8230; not that it is any of my business)<\/p>\n<p>Target:\u00a0 950 EN-1, 100 LAP, 50 Power,\u00a0125 LA Tol, 450 Recov<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1 + Kick:\u00a0 950<\/p>\n<ul>\n<li>7\u00a0x 50 FS on 1:00<br \/>\n3\u00a0x Pull, 2 EN-1, 2 Desc<\/li>\n<li>2 x 50 FS Kick on 20<\/li>\n<li>2 x 25 Kick on 20<\/li>\n<li>7 x 50 SP on 1:15<br \/>\n3 Pull, 2 EN-1, 2 Desc<\/li>\n<li>2 x 50 SP Kick on 20<\/li>\n<li>2 x 25 SP Kick on 20<\/li>\n<\/ul>\n<p>LAP FS: 100 (300 Recov)<\/p>\n<ul>\n<li>4\u00a0x (12.5m cruise, 25m Sprint thru turn, 12.5m cruise, 50 Easy) on 2:00<\/li>\n<\/ul>\n<p>Power SP\/Mix:\u00a050 (150 Recov)<\/p>\n<ul>\n<li>4 x (Dive Power Start 6 strokes easy rest of length,\u00a025 Easy)<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 125 (300 Recov)<\/p>\n<ul>\n<li>2 x (50m SP Sprint, 150 Easy) on 5:30 &#8211; aim for best time<br \/>\n(35.5 and 36 for BK)<\/li>\n<li>(25 SP Sprint) &#8230; ran out of time<br \/>\n(18)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week starts the 2nd 4-week cycle in the Specifics phase. The 4-week cycle consists again of 2 weeks of sprint focus and then 2 weeks with a bit more emphasis on endurance. Return to regular 1.5 hour &#8220;Noon Lane &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2311\">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\/2311"}],"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=2311"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2311\/revisions"}],"predecessor-version":[{"id":2316,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2311\/revisions\/2316"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2311"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}