{"id":5969,"date":"2017-02-09T01:03:02","date_gmt":"2017-02-09T06:03:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5969"},"modified":"2017-02-09T23:02:19","modified_gmt":"2017-02-10T04:02:19","slug":"nationals-specifics-wk-59-wednesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5969","title":{"rendered":"Nationals &#8211; Specifics WK 5\/9 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic Mix<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 150m<\/p>\n<ul>\n<li>3 x 50\u00a0Kick on 1:30<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2 \/ Kick:\u00a0 1000 \/ 200 \/300<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:30<\/li>\n<li>6\u00a0x 100 BK on 2:00, 2x Pull, 3x @ 1:40, #6 act 1:34<\/li>\n<li>3 x 50 BK Kick on 1:30<\/li>\n<li>6\u00a0x 100 FS on 1:45, swim 1:28 2x Pull, 3 @ 1:28, #6 act 1:24<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>50 FS Fast<\/li>\n<li>2 x (25 FS Fast, 25 easy)<\/li>\n<li>\u00a050 BK Fast<\/li>\n<li>2 x (25 BK Fast, 25 easy)<\/li>\n<\/ul>\n<p><del>LAP Kick: 100<\/del><\/p>\n<ul>\n<li><del>4\u00a0x (25\u00a0Fast Kick, 25 easy), 2x BK, 2x FS<\/del><\/li>\n<\/ul>\n<p><del>Lactic Tolerance Kick: 50<\/del><\/p>\n<ul>\n<li><del>25 MAX FS Kick, easy 75<\/del><\/li>\n<li><del>25 MAX BK Kick, easy 75<\/del><\/li>\n<\/ul>\n<p>Race Pace: <del>100<\/del> 50<\/p>\n<ul>\n<li>2 x 25 FS from run-dive, swim 15<\/li>\n<li><del>2 x 25 BK from Blocks swim 16<\/del><\/li>\n<\/ul>\n<p><del>Power: 50<\/del><\/p>\n<ul>\n<li><del>4 x Dive\/Breakout<\/del> &#8211; no block lanes free<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Mix Warm Up:\u00a0 500m Kick:\u00a0 150m 3 x 50\u00a0Kick on 1:30 EN-1 \/ EN-2 \/ Kick:\u00a0 1000 \/ 200 \/300 3 x 50 FS Kick on 1:30 6\u00a0x 100 BK on 2:00, 2x Pull, 3x @ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5969\">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\/5969"}],"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=5969"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5969\/revisions"}],"predecessor-version":[{"id":5972,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5969\/revisions\/5972"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5969"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}