{"id":2441,"date":"2013-02-04T11:30:19","date_gmt":"2013-02-04T16:30:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2441"},"modified":"2013-02-04T22:59:51","modified_gmt":"2013-02-05T03:59:51","slug":"specifics-wk913-sprint-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2441","title":{"rendered":"Specifics &#8211; WK9\/13 Sprint &#8211; Mon"},"content":{"rendered":"<p>Start of the third and last 4-week cycle of the Specifics Phase.<br \/>\nWeek 1\u00a0abd 2 are\u00a0Sprint Focus &#8211; Key sets are LAP, Power and LA Tolerance.<br \/>\nBias towards extra rest for higher quality sprint speed.<br \/>\nTarget:\u00a0 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov<br \/>\nBK Focus<\/p>\n<p>Today&#8217;s plan went to crap after 500 Warm Up and 4 x 50 FS easy.<br \/>\nLeft &#8220;Golfer Elbow&#8221; (medial epicondylitis)\u00a0flair-up &#8211; felt on FS and BK.<br \/>\nAdjusted to the following:<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<li>100 BK Kck<\/li>\n<li>2 x 25 front Dolphin with Fins<\/li>\n<li>2 x 25 back Dolphin with Fins<\/li>\n<li>4 x (25 FS Kick Sprint, 50 Easy swim)<\/li>\n<li>4 x (25 BK Kick Sprint, 50 Easy swim)<\/li>\n<li>2 x 50 FS Fist Swim<\/li>\n<li>2 x 50 BR with Dolphin Fins<\/li>\n<\/ul>\n<p>Warm Up:\u00a0 500m<\/p>\n<p><span style=\"color: #ff9900;\">EN-1 + EN-2 + Kick:\u00a0 900m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff9900;\">7 x 50 FS on 1:00<br \/>\n#1-4 @ EN-1 Speed ~43 sec<br \/>\n#5-7 Descend by 1-2 sec each<\/span><\/li>\n<li><span style=\"color: #ff9900;\">4 x 25 FS Kick on 10 sec<\/span><\/li>\n<li><span style=\"color: #ff9900;\">7 x 50 BK on 1:05<br \/>\n#1-4 @ EN-1 Speed ~51 sec<br \/>\n#5-7 Descend by 1-2 sec each<\/span><\/li>\n<li><span style=\"color: #ff9900;\">4\u00a0x 25 BK Kick on 10 sec<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff9900;\">LAP for BK:\u00a0 175m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff9900;\">7 x (25 BK Sprint, 50 Easy on 2:00)<br \/>\n#1-4 with turn, #5-7 with touch finish<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff9900;\">Power:\u00a0 50m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff9900;\">2 x Power BK Start through Breakout<br \/>\nEasy rest of 50<\/span><\/li>\n<li><span style=\"color: #ff9900;\">2 x (12.5m Smooth, Power Turn, Easy rest of 50)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff9900;\">LA Tol for BK:\u00a0 200<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff9900;\">4 x (50 BK Sprint, 100 Easy on 4:00)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff9900;\">Swim Down:\u00a0 200m+<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start of the third and last 4-week cycle of the Specifics Phase. Week 1\u00a0abd 2 are\u00a0Sprint Focus &#8211; Key sets are LAP, Power and LA Tolerance. Bias towards extra rest for higher quality sprint speed. Target:\u00a0 800 EN-1, 100 EN-2, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2441\">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\/2441"}],"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=2441"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2441\/revisions"}],"predecessor-version":[{"id":2443,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2441\/revisions\/2443"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2441"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}