{"id":7024,"date":"2019-03-24T22:23:48","date_gmt":"2019-03-25T02:23:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7024"},"modified":"2019-03-27T09:34:52","modified_gmt":"2019-03-27T13:34:52","slug":"nationals-specifics-wk-1414-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7024","title":{"rendered":"Nationals &#8211; Specifics WK 14\/14 &#8211; Tuesday"},"content":{"rendered":"<p>Recovery Week &#8211; Lactic Tolerance Session<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>EN-1 \/ EN-2 \/ LAP:\u00a0 200 \/ 200 \/ 200\u00a0 (400 Recovery)<\/p>\n<ul>\n<li>100 BK on 2:00, swim 1:45\u00a0 act:\u00a0 1:40<\/li>\n<li>2 x 50 BK on 1:05, swim 45<\/li>\n<li>50 easy<\/li>\n<li>4 x (25 BK Fast, 25 easy) on 1:15\u00a0 2x Build, 2x Fast<\/li>\n<li>50 easy<\/li>\n<li>100 FS on 1:45, swim 1:30\u00a0 act:\u00a0 1:26<\/li>\n<li>2 x 50 FS on 1:00, swim 40<\/li>\n<li>50 easy<\/li>\n<li>4 x (25 FS Fast, 25 easy) on 1:15 2x Build, 2x Fast<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LaTol:\u00a0 300\u00a0 (700 recovery)<\/p>\n<ul>\n<li>75 BK for time, 125 easy\u00a0\u00a0 act:\u00a0 60<\/li>\n<li>50 BK for time, 100 easy\u00a0 act:\u00a0 38<\/li>\n<li>25 BK for time, 75 easy\u00a0 act:\u00a0 17.5<\/li>\n<li>50 easy<\/li>\n<li>75 FS for time, 125 easy\u00a0 act:\u00a0 54<\/li>\n<li>50 FS for time, 100 easy\u00a0 act:\u00a0 34<\/li>\n<li>25 BK for time, 75 easy\u00a0 act:\u00a0 from blocks NT<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Power: 50<\/p>\n<ul>\n<li>4 x Dive \/ Breakout\u00a0 2x FS, 2x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week &#8211; Lactic Tolerance Session Warm Up:\u00a0 550 EN-1 \/ EN-2 \/ LAP:\u00a0 200 \/ 200 \/ 200\u00a0 (400 Recovery) 100 BK on 2:00, swim 1:45\u00a0 act:\u00a0 1:40 2 x 50 BK on 1:05, swim 45 50 easy 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7024\">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\/7024"}],"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=7024"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7024\/revisions"}],"predecessor-version":[{"id":7053,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7024\/revisions\/7053"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7024"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}