{"id":6999,"date":"2019-03-17T20:40:51","date_gmt":"2019-03-18T00:40:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6999"},"modified":"2019-03-18T19:44:59","modified_gmt":"2019-03-18T23:44:59","slug":"nationals-specifics-wk-1314-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6999","title":{"rendered":"Nationals &#8211; Specifics WK 13\/14 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; Sprint Focused Week<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>EN-1\/EN-2\/Kick:\u00a0 600 \/ 300 \/\u00a0350<\/p>\n<ul>\n<li>4 x 50 BK Fin Kick on 1:00<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>3 x 50 BK on 1:05<\/li>\n<li>50 easy<\/li>\n<li>3 x 50 FS Fins Kick on 1:00<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>3 x 50 FS on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300 (300 Recov)<\/p>\n<ul>\n<li>3\u00a0x (50 BK Fast on 1:00, 50 easy on 1:15)\u00a0 act:\u00a0 43 44 45<\/li>\n<li>50 easy<\/li>\n<li>3 x (50 FS Fast on 1:00, 50 easy on 1:15)\u00a0 act:\u00a0 36 37 37<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 100 (200 Recov)<\/p>\n<ul>\n<li>2 x 25 BK Fast on 35\u00a0 act:\u00a0 17 20\u00a0 (tough)<\/li>\n<li>100 easy<\/li>\n<li>2 x 25 FS Fast on 30\u00a0 act:\u00a0 15 17<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP Kick BK: 50<\/p>\n<ul>\n<li>2 x (25 BK Fast Kick, 25 easy)<\/li>\n<\/ul>\n<p><del>LA Tol BK Kick:\u00a0 150<\/del><\/p>\n<ul>\n<li><del>3 x (50 BK Max Kick, 100 easy)<\/del><\/li>\n<\/ul>\n<p><del>Power:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>4 x Dive\/Breakout<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Sprint Focused Week Warm Up:\u00a0 550m EN-1\/EN-2\/Kick:\u00a0 600 \/ 300 \/\u00a0350 4 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 3 x 50 BK on 1:05 50 easy 3 x 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6999\">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\/6999"}],"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=6999"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6999\/revisions"}],"predecessor-version":[{"id":7002,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6999\/revisions\/7002"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6999"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}