{"id":5986,"date":"2017-02-16T23:06:05","date_gmt":"2017-02-17T04:06:05","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5986"},"modified":"2017-02-16T23:06:05","modified_gmt":"2017-02-17T04:06:05","slug":"nationals-specifics-wk-69-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5986","title":{"rendered":"Nationals &#8211; Specifics WK 6\/9 &#8211; Saturday"},"content":{"rendered":"<p>Collingwood 7:30am FS Lactic Tolerance \u00a0&#8211; Recovery Week<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1 \/ Kick:<\/p>\n<ul>\n<li>3 x 100 FS on 1:45, Fins, Pull, Swim<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<\/ul>\n<p>LAP FS: 100 (100 recovery)<\/p>\n<ul>\n<li>4 x (25 FS fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Lactic Tolerance FS: 250m (500 Recovery)<\/p>\n<ul>\n<li>5 x (50 FS Sprint, 2x 50 FS easy on 1:00)<\/li>\n<\/ul>\n<p>LAP Kick: 100 (100 Recovery)<\/p>\n<ul>\n<li>4 x (25 Fast Kick, 25 easy) 2x FS, 2x BK<\/li>\n<\/ul>\n<p>LaTol Kick:\u00a0 50 (50 recovery)<\/p>\n<ul>\n<li>50 FS Kick Max<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Power:\u00a0 100<\/p>\n<ul>\n<li>4 x Max Dolphin<\/li>\n<li>4 x Dive \/ Breakout<\/li>\n<\/ul>\n<p>Swim Down: 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am FS Lactic Tolerance \u00a0&#8211; Recovery Week Warm Up: 500m EN-1 \/ Kick: 3 x 100 FS on 1:45, Fins, Pull, Swim 2 x 50 FS Kick on 1:30 LAP FS: 100 (100 recovery) 4 x (25 FS fast, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5986\">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\/5986"}],"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=5986"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5986\/revisions"}],"predecessor-version":[{"id":5987,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5986\/revisions\/5987"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5986"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}