{"id":6940,"date":"2019-03-10T22:04:49","date_gmt":"2019-03-11T02:04:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6940"},"modified":"2019-03-17T20:28:38","modified_gmt":"2019-03-18T00:28:38","slug":"nationals-specifics-wk-1213-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6940","title":{"rendered":"Nationals &#8211; Specifics WK 12\/14 &#8211; Friday"},"content":{"rendered":"<p>FS\u00a0Leg Session &#8211; Borden<\/p>\n<p>Warm-Up: 550<\/p>\n<p>Kick \/ EN-1: 200 \/ 400<\/p>\n<ul>\n<li>6\u00a0x 50 Fin Kick mix<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>LAP: 150 (150 Recov)<\/p>\n<ul>\n<li>3 x (25\u00a0BK Fast, 25 easy) on 1:15 act:<\/li>\n<li>3 x (25\u00a0FS Fast, 25 easy) on 1:15 act:<\/li>\n<\/ul>\n<p>LaTol FS: 100 (200 Recov)<\/p>\n<ul>\n<li>2 x (50\u00a0FS Sprint, 100 easy) on 3:30 act:<\/li>\n<\/ul>\n<p>LAP\u00a0FS Kick: 50 (150 Recov)<\/p>\n<ul>\n<li>2 x (25\u00a0FS Fast Kick,\u00a075 easy)\u00a0 act:<\/li>\n<\/ul>\n<p>LaTol\u00a0FS Kick:\u00a0 150 (350 Recov)<\/p>\n<ul>\n<li>3\u00a0x (50\u00a0FS Kick max, 100 easy) \u00a0act:<\/li>\n<\/ul>\n<p>Hypoxic:\u00a0 250<\/p>\n<ul>\n<li>6 x 50 FS with Breaths per 25 as { 3,3 2,3 2,2 1,2 1,1}<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x 50 FS Dive\/Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>2100\u00a0Work, 2850m Total<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FS\u00a0Leg Session &#8211; Borden Warm-Up: 550 Kick \/ EN-1: 200 \/ 400 6\u00a0x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25\u00a0BK Fast, 25 easy) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6940\">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\/6940"}],"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=6940"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6940\/revisions"}],"predecessor-version":[{"id":6986,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6940\/revisions\/6986"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6940"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}