{"id":2336,"date":"2013-01-14T11:30:54","date_gmt":"2013-01-14T16:30:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2336"},"modified":"2013-01-14T15:50:42","modified_gmt":"2013-01-14T20:50:42","slug":"specifics-wk613-sprint-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2336","title":{"rendered":"Specifics &#8211; WK6\/13 Sprint &#8211; Mon"},"content":{"rendered":"<p>2nd Week of Sprint in the 2nd 4-week cycle<br \/>\nTARGET:\u00a0 800 EN-1, 100 EN1\/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>*stiff and tired after racing Saturday<\/p>\n<p>EN-1, EN1\/2, Kick: 900<\/p>\n<ul>\n<li>6\u00a0x 50 IM seq on 1:05<\/li>\n<li>4\u00a0x 50 FS on 1:00, pick up last one<\/li>\n<li>4\u00a0x 50 BK on 1:05, pick up last one<\/li>\n<li>2 x 50 Kick on 20 sec<\/li>\n<li>4 x 25 Kick Strong\u00a0on 30 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 (recov 300)<\/p>\n<ul>\n<li>6 x (25 FS Sprint with turn, 50 Easy) on 2:00<br \/>\nCut to 4x through &#8211; just no snap to get to sprint speed<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x (max Dolphin underwater, easy rest of 50)<\/li>\n<\/ul>\n<p>LA Tol: 200m (400 Recov)<\/p>\n<ul>\n<li>4 x (50 SP Sprint, 100 Easy) on 3:00<br \/>\nCut to 3x<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2nd Week of Sprint in the 2nd 4-week cycle TARGET:\u00a0 800 EN-1, 100 EN1\/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up:\u00a0 500m *stiff and tired after racing Saturday EN-1, EN1\/2, Kick: 900 6\u00a0x 50 IM seq &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2336\">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\/2336"}],"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=2336"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2336\/revisions"}],"predecessor-version":[{"id":2338,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2336\/revisions\/2338"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2336"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}