{"id":2463,"date":"2013-02-11T11:30:11","date_gmt":"2013-02-11T16:30:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2463"},"modified":"2013-02-11T21:18:33","modified_gmt":"2013-02-12T02:18:33","slug":"specifics-wk1013-sprint-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2463","title":{"rendered":"Specifics &#8211; WK10\/13 Sprint &#8211; Mon"},"content":{"rendered":"<p>2nd week of the last Specifics Sprint cycle<br \/>\nTarget: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov<br \/>\nBK Focus<\/p>\n<p>Warm Up: 500m<\/p>\n<p><span style=\"color: #000000;\">EN-1 + EN-2 + Kick: 900m<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">7 x 50 FS on 1:00<br \/>\n#1-4 @ EN-1 Speed (2 pull, 2 swim) ~43 sec<br \/>\n#5-7 Descend by 1-2 sec each (39-37)<\/span><\/li>\n<li><span style=\"color: #000000;\">4 x 25 FS Kick on 10 sec (2:46)<\/span><\/li>\n<li><span style=\"color: #000000;\">7 x 50 BK on 1:05<br \/>\n#1-4 @ EN-1 Speed ~51 sec (2 pull, 2 swim)<br \/>\n#5-7 Descend by 1-2 sec each (45, 45, 44)<\/span><\/li>\n<li><span style=\"color: #000000;\">4 x 25 BK Kick on 10 sec (2:26)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">LAP for BK: 175m<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">7 x (25 BK Sprint, 50 Easy on 2:00)<br \/>\n#1,2 fin\u00a0 Dolphin Only, #3,4 with turn, #5-7 with touch finish (17-19)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Power: 50m<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">2 x Power BK Start through Breakout<br \/>\nEasy rest of 50<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x (12.5m Smooth, Power Turn, Easy rest of 50)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LA Tol for BK: 200 &#8211; Skipped &#8211; plenty of LA Tol Yesterday at the meet.<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (50 BK Sprint, 100 Easy on 4:00)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Swim Down: 200m+<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>2nd week of the last Specifics Sprint cycle Target: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov BK Focus Warm Up: 500m EN-1 + EN-2 + Kick: 900m 7 x 50 FS on 1:00 #1-4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2463\">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\/2463"}],"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=2463"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2463\/revisions"}],"predecessor-version":[{"id":2465,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2463\/revisions\/2465"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2463"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}