{"id":2356,"date":"2013-01-17T11:30:36","date_gmt":"2013-01-17T16:30:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2356"},"modified":"2013-01-17T16:36:10","modified_gmt":"2013-01-17T21:36:10","slug":"specifics-wk613-sprint-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2356","title":{"rendered":"Specifics &#8211; WK6\/13 Sprint &#8211; Thurs"},"content":{"rendered":"<p>Borden Noon\u00a0&#8211; FS Focus<br \/>\nTarget: 700 EN-1, 100 EN1\/2,\u00a0200 LAP, 50 Power, 200 LA Tol, 300 Recov<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1 + Kick + EN1\/2: 700m + 100m<\/p>\n<ul>\n<li>6 x 50 FS (2x Pull, 2x Full, 2x Build)<\/li>\n<li>4\u00a0x\u00a025\u00a0IM seq\u00a0Kick on 15<\/li>\n<li>6 x 50 BK (2x Pull, 2x Full, 2x Build)<\/li>\n<li>4\u00a0x\u00a025 IM seq Kick on 15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP :\u00a0200 (400 Recov)<\/p>\n<ul>\n<li>8\u00a0x (25m\u00a0Sprint, 50 Easy) on 2:00<br \/>\n4x IM seq (FL 15), 4x SP (18-19)<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power: 50m Skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x Power Start from\u00a0Dive &#8211; Easy rest of 50 + rest<\/span><\/li>\n<\/ul>\n<p>LAP FS:<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 150 Easy) on 5:00+<br \/>\n(30, 30, 29.5, 30)<\/li>\n<\/ul>\n<p>Swim Down: 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon\u00a0&#8211; FS Focus Target: 700 EN-1, 100 EN1\/2,\u00a0200 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up: 500m EN-1 + Kick + EN1\/2: 700m + 100m 6 x 50 FS (2x Pull, 2x Full, 2x Build) 4\u00a0x\u00a025\u00a0IM seq\u00a0Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2356\">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\/2356"}],"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=2356"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2356\/revisions"}],"predecessor-version":[{"id":2361,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2356\/revisions\/2361"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2356"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}