{"id":5877,"date":"2017-01-09T17:56:54","date_gmt":"2017-01-09T22:56:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5877"},"modified":"2017-01-11T00:14:45","modified_gmt":"2017-01-11T05:14:45","slug":"nationals-specifics-wk-19-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5877","title":{"rendered":"Nationals &#8211; Specifics WK 1\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Borden 11:30 &#8211; Anaerobic for BK<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick: 300 \/ 250<\/p>\n<ul>\n<li>100 BK Kick<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>50 BK Kick<\/li>\n<li>100BK Pull on 2:00<\/li>\n<li>50 BK Kick<\/li>\n<li>100 BK on 2:00<\/li>\n<\/ul>\n<p>EN-2 \/ LAP: 500 (100 recovery)<\/p>\n<ul>\n<li>10 x 50 BK on 1:15 swum as:<br \/>\n&#8211; 2x 12.5m Fast, rest of 50 easy<br \/>\n&#8211; 2x 15m Fast,\u00a0rest of 50 easy<br \/>\n&#8211; 2x 20m Fast, rest of 50 easy<br \/>\n&#8211; 2x 25m Fast, 25 easy<br \/>\n&#8211; 2 x 50 Build<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Lactic Tolerance:\u00a0 <del>400m<\/del> 300m\u00a0(650 recovery)<\/p>\n<ul>\n<li>2 x (<br \/>\n&#8211; 25 BK Sprint, 25 easy, 50 BK easy on 1:15 (act:\u00a0 18, 18)<br \/>\n&#8211; 50 BK Sprint, [3 x 50 BK Easy on 1:15] (act:\u00a0 40, 39)<br \/>\n&#8211; 75 BK Sprint, 25 easy, [4 x 50 BK easy on 1:15] (act:\u00a0 1:02, 0:59)<br \/>\nran out of time<\/li>\n<li><del>2 x (25 BK Sprint, 25 easy, 50 BK easy on 1:15)<\/del><\/li>\n<li><del>50 BK Sprint, [3 x 50 BK Easy on 1:15]<\/del><\/li>\n<\/ul>\n<p><del>LAP Kick:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>2 x (25 BK Sprint Kick, 25 easy)<\/del><\/li>\n<\/ul>\n<p>Swim Down: 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden 11:30 &#8211; Anaerobic for BK Warm Up:\u00a0 500m EN-1 \/ Kick: 300 \/ 250 100 BK Kick 100 BK Fins on 1:45 50 BK Kick 100BK Pull on 2:00 50 BK Kick 100 BK on 2:00 EN-2 \/ LAP: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5877\">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\/5877"}],"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=5877"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5877\/revisions"}],"predecessor-version":[{"id":5880,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5877\/revisions\/5880"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5877"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}