{"id":2416,"date":"2013-01-28T11:30:09","date_gmt":"2013-01-28T16:30:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2416"},"modified":"2013-01-28T17:40:41","modified_gmt":"2013-01-28T22:40:41","slug":"specifics-wk813-endurance-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2416","title":{"rendered":"Specifics &#8211; WK8\/13 Endurance &#8211; Mon"},"content":{"rendered":"<p>2nd week of\u00a0Endurance focus in the 2nd 4-week Specifics Cycle<br \/>\nBorden Noon Swim &#8211; BK Focus<br \/>\nTarget: 700 EN-1, 100 EN-1\/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1\/2: 800m<\/p>\n<ul>\n<li>6 x 50 FS on 1:00, 2-Pull, 4-Swim 42+<\/li>\n<li>3 x 50 FS on 55, swim &lt;40<\/li>\n<li>50 Easy<\/li>\n<li>6 x 50 BK on 1:05,\u00a02 Pull, 4-Swim 52sec+<\/li>\n<li>3 x 50 BK on 1:00, swim &lt;47<\/li>\n<\/ul>\n<p>Kick: 200m<\/p>\n<ul>\n<li>8 x 25 Kick IM seq on 10 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 200<\/p>\n<ul>\n<li>4 x 25 BK Sprint with turn, 50 Easy on 2:00<\/li>\n<li><span style=\"text-decoration: line-through;\">4x<\/span> <span style=\"color: #ff6600;\">2x<\/span> 25 BK Kick Sprint, 50 Easy on 2:00<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power: 50 &#8211; skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x BK Start with 12.5m Dolphin, Easy rest of 50<\/span><\/li>\n<\/ul>\n<p>LA Tol: 150 (450 Recov)<\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">2x<\/span> <span style=\"color: #ff6600;\">1x<\/span> [<br \/>\n&#8211; 3 x 25 Sprint BK on 10-15 sec &#8211; go on 30 sec<br \/>\n&#8211; 150 Easy ]<\/li>\n<\/ul>\n<p>Swim Down 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2nd week of\u00a0Endurance focus in the 2nd 4-week Specifics Cycle Borden Noon Swim &#8211; BK Focus Target: 700 EN-1, 100 EN-1\/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1\/2: 800m 6 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2416\">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\/2416"}],"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=2416"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2416\/revisions"}],"predecessor-version":[{"id":2420,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2416\/revisions\/2420"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2416"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}