{"id":2326,"date":"2013-01-10T06:30:41","date_gmt":"2013-01-10T11:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2326"},"modified":"2013-01-10T23:13:53","modified_gmt":"2013-01-11T04:13:53","slug":"specifics-wk513-sprint-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2326","title":{"rendered":"Specifics &#8211; WK5\/13 Sprint &#8211; Thurs"},"content":{"rendered":"<p>East Bayfield early morning session &#8211; FS Focus + Blocks<br \/>\nTarget:\u00a0 700 EN-1, 100 EN1\/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 + Kick + EN1\/2:\u00a0 700m + 100m<\/p>\n<ul>\n<li>6\u00a0x 50 FS (2x\u00a0Pull, 2x Full, 2x Build)<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>6\u00a0x 50 BK (2x Pull, 2x Full, 2x Build)<\/li>\n<li>2 x 50 BK<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP BK:\u00a0 150<\/p>\n<ul>\n<li>6 x (25m mBK Sprint, 50 Easy) on 2:00<br \/>\nUse Blocks<br \/>\n19-17 seconds<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x Power Start from Blocks &#8211; Easy rest of 50 + rest<br \/>\n2x BR, 2x FL<\/li>\n<\/ul>\n<p>LAP FS:\u00a0<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 150 Easy) on 5:00+<br \/>\n30, 30.5, 31, 30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield early morning session &#8211; FS Focus + Blocks Target:\u00a0 700 EN-1, 100 EN1\/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up:\u00a0 500m EN-1 + Kick + EN1\/2:\u00a0 700m + 100m 6\u00a0x 50 FS (2x\u00a0Pull, 2x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2326\">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\/2326"}],"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=2326"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2326\/revisions"}],"predecessor-version":[{"id":2328,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2326\/revisions\/2328"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2326"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}