{"id":5392,"date":"2016-03-15T11:07:59","date_gmt":"2016-03-15T15:07:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5392"},"modified":"2016-03-15T17:49:59","modified_gmt":"2016-03-15T21:49:59","slug":"nationals-wk-88-specifics-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5392","title":{"rendered":"Nationals &#8211; WK 8\/8 Specifics &#8211; Tuesday"},"content":{"rendered":"<p>Borden\u00a0Noon &#8211; Speed session + <del>weights<\/del> (way too &#8216;done&#8217; for weights)<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ 2 \/ Kick:\u00a0 300 \/ 150 \/ 150<\/p>\n<ul>\n<li>100 BK Kick<\/li>\n<li>3 x 100 BK on 2:00, 1x Pull, 2x Swim<\/li>\n<li>50 BK Kick<\/li>\n<li>3 x 50 BK on 1:00, desc from\u00a046, hold Stroke Count<\/li>\n<\/ul>\n<p>LA Tol for BK:\u00a0 350 \/ (600 Recovery)<\/p>\n<ul>\n<li>100 BK Fast with\u00a0Recovery\u00a050 BK, 50 BK Kick, 50 BK<br \/>\n<span style=\"color: #0000ff;\"><strong>Act:\u00a0 1:17<\/strong> fastest of the season<\/span><\/li>\n<li>2 x (75 BK Fast with recovery 25 easy, 2 x 50 BK on 1:00)<br \/>\n<span style=\"color: #0000ff;\">Act:\u00a0 1:00, 1:02<\/span><\/li>\n<li>2\u00a0x (50 BK Fast, 2 x 50 BK on 1:00) on 3:30<br \/>\n<span style=\"color: #0000ff;\">Act:\u00a0 38, 40<\/span><\/li>\n<\/ul>\n<p>EN-1 \/ 2 \/ Kick:\u00a0 300 \/ 150 \/ 150<\/p>\n<ul>\n<li>2\u00a0x 50 FS Kick<\/li>\n<li>3 x 100 FS on 1:45, 1x Pull, 2x Swim<\/li>\n<li>2 x 25 FS Kick<\/li>\n<li>3 x 50 FS on 1:00,\u00a0desc from 40, hold Stroke count<br \/>\n<span style=\"color: #0000ff;\">#1 SC 33 + Time 40 = 73<\/span><br \/>\n<span style=\"color: #0000ff;\">#2 SC 34 + Time 38 = 72<\/span><br \/>\n<span style=\"color: #0000ff;\">#3 SC 35 + Time 36 = 71<\/span><\/li>\n<\/ul>\n<p>This workout would need at least 15-20 min more!<\/p>\n<p><del>Race Pace for FS:\u00a0\u00a0250 \/ (100 Recovery)<\/del><\/p>\n<ul>\n<li><del>10\u00a0x 25 FS on 40, swim 16<\/del><\/li>\n<li><del>100 easy<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200 \/ (100 Recovery<\/del><\/p>\n<ul>\n<li><del>4 x (25 BK Sprint, 25 easy)<\/del><\/li>\n<li><del>4 x max dolphin for BK<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden\u00a0Noon &#8211; Speed session + weights (way too &#8216;done&#8217; for weights) Warm Up:\u00a0 500m EN-1 \/ 2 \/ Kick:\u00a0 300 \/ 150 \/ 150 100 BK Kick 3 x 100 BK on 2:00, 1x Pull, 2x Swim 50 BK Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5392\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/5392"}],"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=5392"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5392\/revisions"}],"predecessor-version":[{"id":5398,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5392\/revisions\/5398"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5392"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}