{"id":6880,"date":"2019-02-07T19:57:30","date_gmt":"2019-02-08T00:57:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6880"},"modified":"2019-02-08T23:27:01","modified_gmt":"2019-02-09T04:27:01","slug":"nationals-specifics-wk-713-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6880","title":{"rendered":"Nationals &#8211; Specifics WK 7\/13 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; speed work week<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick \/ EN1-2: 750m \/ 500m<\/p>\n<ul>\n<li>3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)<\/li>\n<li>100 BK on 2:00<\/li>\n<li>3\u00a0x 50 BK on 1:05, desc 1-3<\/li>\n<li>6 x 50 Fin Kick (3x BK, 3x FS) on 1:00<\/li>\n<li>100 FS on 1:45<\/li>\n<li>3\u00a0x 50 FS on 1:00, desc 1-5<\/li>\n<li>3 x 50 BR Kick on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP \/ LaTol FS: 100 \/ 150m \/ 100 Recov<\/p>\n<ul>\n<li>4 x (25\u00a0FS Fast, 25 easy) on 1:15 (2x build, 2x fast)<\/li>\n<li>50\u00a0FS fast, 50 easy on 2:30\u00a0 (act:\u00a0 34)<\/li>\n<li>2\u00a0x (50\u00a0FS fast w Fins\/Finger Paddles, 50 easy) on 2:30 (act:\u00a0 29, 29)<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP \/ LaTol BK: 100 \/ 150m \/ 350 Recov<\/p>\n<ul>\n<li>4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)<\/li>\n<li>50\u00a0BK fast, 50 easy on 2:30, (act:\u00a0 38)<\/li>\n<li>2\u00a0x (50\u00a0BK fast w Fins\/Finger Paddles, 50 easy) on 2:30\u00a0 (act:\u00a0 32, 32)<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; speed work week Warm Up:\u00a0 500m Kick \/ EN1-2: 750m \/ 500m 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR) 100 BK on 2:00 3\u00a0x 50 BK on 1:05, desc 1-3 6 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6880\">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\/6880"}],"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=6880"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6880\/revisions"}],"predecessor-version":[{"id":6886,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6880\/revisions\/6886"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6880"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}