{"id":5930,"date":"2017-01-31T12:49:14","date_gmt":"2017-01-31T17:49:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5930"},"modified":"2017-02-05T21:11:10","modified_gmt":"2017-02-06T02:11:10","slug":"nationals-specifics-wk-49-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5930","title":{"rendered":"Nationals &#8211; Specifics WK 4\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; FS Lactic Tolerance<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 150<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:30<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4 x (25 FS Fast, 25 easy) on 1:30, 2x Build<\/li>\n<\/ul>\n<p>Lactic Tolerance:\u00a0 350 (700 recovery)<\/p>\n<ul>\n<li>50 FS Sprint, 2 x 50 easy on 1:00 (34)<\/li>\n<li>75 FS Sprint, 3 x 50 easy on 1:00 (55)<\/li>\n<li>100 FS Sprint, 4 x 50 easy on 1:00 (1:14)<\/li>\n<li>50 FS Sprint, 2 x 50 easy on 1:00 (33)<\/li>\n<li>75 FS Sprint, 3 x 50 easy on 1:00 (55)<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 300 \/ 150<\/p>\n<ul>\n<li>4\u00a0x 100 FS on 1:45, swim 1:28, #4 1:25<\/li>\n<\/ul>\n<p>Race Pace:<\/p>\n<ul>\n<li>4 x 25 FS on 30, swim 17 (act:\u00a0 17, 17, 18, 17)<\/li>\n<\/ul>\n<p>LAP Kick \/ LaTol Kick:\u00a0 50 \/ 50<\/p>\n<ul>\n<li>2 x (25 FS Fast Kick, 25 easy)<\/li>\n<li>50 FS Max kick, 100 easy (act:\u00a0 56)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; FS Lactic Tolerance Warm Up:\u00a0 500m Kick:\u00a0 150 3 x 50 FS Kick on 1:30 LAP:\u00a0 100 4 x (25 FS Fast, 25 easy) on 1:30, 2x Build Lactic Tolerance:\u00a0 350 (700 recovery) 50 FS Sprint, 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5930\">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\/5930"}],"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=5930"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5930\/revisions"}],"predecessor-version":[{"id":5950,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5930\/revisions\/5950"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5930"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}