{"id":2364,"date":"2013-01-18T11:30:37","date_gmt":"2013-01-18T16:30:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2364"},"modified":"2013-01-19T16:58:46","modified_gmt":"2013-01-19T21:58:46","slug":"specifics-wk613-sprint-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2364","title":{"rendered":"Specifics &#8211; WK6\/13 Sprint &#8211; Fri"},"content":{"rendered":"<p>BK main LA Tol session &#8211; noon Borden &#8211; last session of 2nd 2 week Sprint Cycle<br \/>\nTarget: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1 + Kick: 600m<\/p>\n<ul>\n<li>2 x 50 FS on 1:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>100 BK Kick<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP for FS: 150 (300 Recov)<\/p>\n<ul>\n<li>6 x (25 FS Sprint, 50 Easy on 2:00)<br \/>\nmost 14&#8217;s<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power for BK: 50m (150 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (BK Start + break-out + 6 strokes, easy rest of 50 + rest)<br \/>\n* skipped *<\/span><\/li>\n<\/ul>\n<p>LA tol for BK: 275m (625 Recov)<\/p>\n<ul>\n<li>100 BK Sprint for time, 150 Easy<br \/>\n(1:18)<\/li>\n<li>2 x (75 BK Sprint, 175 Easy)<br \/>\n(1:00, 1:01)<\/li>\n<li><span style=\"color: #000000;\">25 BK Sprint for time<br \/>\n(16)<\/span><\/li>\n<\/ul>\n<p>Swim Down: 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>BK main LA Tol session &#8211; noon Borden &#8211; last session of 2nd 2 week Sprint Cycle Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov Warm Up: 500m EN-1 + Kick: 600m 2 x 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2364\">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\/2364"}],"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=2364"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2364\/revisions"}],"predecessor-version":[{"id":2370,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2364\/revisions\/2370"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2364"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}