{"id":2340,"date":"2013-01-15T11:30:04","date_gmt":"2013-01-15T16:30:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2340"},"modified":"2013-01-15T18:44:45","modified_gmt":"2013-01-15T23:44:45","slug":"specifics-wk613-sprint-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2340","title":{"rendered":"Specifics &#8211; WK6\/13 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<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 + Kick:\u00a0 600m<\/p>\n<ul>\n<li>8\u00a0x 50 FS\u00a01:00<br \/>\n4x Pull, 4x Full Stroke<\/li>\n<li>2 x 50 FS Kick on 20 sec<\/li>\n<li>4\u00a0x 25 FS Kick on 30 sec<\/li>\n<\/ul>\n<p>LAP for SP:\u00a0 150m (300 Recov)<\/p>\n<ul>\n<li>50 SP Sprint for time, 50 Easy<\/li>\n<li>4\u00a0x (25 SP Sprint, 50 Easy) on 2:00<br \/>\nAlternate Dive\/pushoff<\/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 for time, 150 Easy<\/li>\n<li>2\u00a0x (75 FS Sprint, 175 Easy)<\/li>\n<li>25\u00a0FS Sprint for time<\/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 Warm Up:\u00a0 500m EN-1 + Kick:\u00a0 600m 8\u00a0x 50 FS\u00a01:00 4x Pull, 4x Full Stroke 2 x 50 FS Kick on 20 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2340\">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\/2340"}],"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=2340"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2340\/revisions"}],"predecessor-version":[{"id":2342,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2340\/revisions\/2342"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2340"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}