{"id":2319,"date":"2013-01-08T11:30:52","date_gmt":"2013-01-08T16:30:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2319"},"modified":"2013-01-09T09:25:20","modified_gmt":"2013-01-09T14:25:20","slug":"specifics-wk513-sprint-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2319","title":{"rendered":"Specifics &#8211; WK5\/13 &#8211; Sprint &#8211; Tues"},"content":{"rendered":"<p>FS LA Tol Day<br \/>\nTarget:\u00a0 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525<br \/>\nWorkout Duration:\u00a0 1:20<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<ul>\n<li>100 FS Pull<\/li>\n<li>100 BK Fins Paddles<\/li>\n<li>200 IM Drills<\/li>\n<li>2 x (25 FS, 25 BK)<\/li>\n<\/ul>\n<p>EN-1 + Kick:\u00a0 600m<\/p>\n<ul>\n<li>2 x 100 FS Pull on 1:45<br \/>\n(1:25, 1:26)<\/li>\n<li>2 x 100 FS on 1:45<br \/>\n(1:28, 1:28)<\/li>\n<li>100 FS Kick on 30 sec<\/li>\n<li>2 x 50 FS Kick on 20 sec<\/li>\n<\/ul>\n<p>LAP for SP:\u00a0 150m (300 Recov)<\/p>\n<ul>\n<li>6 x (25 SP Sprint, 50 Easy) on 2:00<br \/>\n(all 19-17 sec range)<\/li>\n<\/ul>\n<p>Power\u00a0FS:\u00a0 50<\/p>\n<ul>\n<li>4 x (FS Dive Start, 6 strokes Power, easy rest of 50)<br \/>\n&#8211; no fixed pace &#8211; enough rest for going again a full power<br \/>\n(good transition from dolphin &#8211; breakout &#8211; stroke lengthening)<\/li>\n<\/ul>\n<p>LA Tol FS:\u00a0 275 ( 625 Recov)<\/p>\n<ul>\n<li>100 FS Sprint for time, 150 Easy<br \/>\n(1:09 with a 31 split &#8230; so a 38 back end)<\/li>\n<li>75 FS Sprint, 175 Easy<br \/>\n(55)<\/li>\n<li>2 x (50 FS Sprint, 150 Easy)<br \/>\n(32, 32)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FS LA Tol Day Target:\u00a0 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525 Workout Duration:\u00a0 1:20 Warm Up:\u00a0 500m 100 FS Pull 100 BK Fins Paddles 200 IM Drills 2 x (25 FS, 25 BK) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2319\">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\/2319"}],"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=2319"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2319\/revisions"}],"predecessor-version":[{"id":2321,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2319\/revisions\/2321"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2319"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}