{"id":7077,"date":"2019-04-02T21:16:44","date_gmt":"2019-04-03T01:16:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7077"},"modified":"2019-04-04T19:40:24","modified_gmt":"2019-04-04T23:40:24","slug":"nationals-race-prep-wk-16-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7077","title":{"rendered":"Nationals &#8211; Race Prep WK 1\/6 &#8211; Thursday"},"content":{"rendered":"<p>Warm Up:\u00a0 550m<\/p>\n<p>Kick \/ EN-1:\u00a0 200 \/ 400 (50 easy)<\/p>\n<ul>\n<li>4\u00a0x 50 Fin Kick (2x BK, 2x FS)<\/li>\n<li>2 x 100 BK on 2:00\u00a0 act:\u00a0 1:38\u00a0 1:38<\/li>\n<li>2 x 100 FS on 1:45\u00a0 act:\u00a0 1:28\u00a0 1:26<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0150\u00a0\u00a0 (250 recovery)<\/p>\n<ul>\n<li>3\u00a0x (25 BK, 25 easy) on 1:15\u00a0 act:\u00a0 20\u00a0 20\u00a0 20<\/li>\n<li>50 easy<\/li>\n<li>3\u00a0x (25 FS, 25 easy) on 1:15\u00a0 act:\u00a0 17\u00a0 17\u00a0 16.5<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Race Pace for 50m:\u00a0 200\u00a0 (800 Recov)<\/p>\n<ul>\n<li>4 x (25 FS R-P swim 14, 75 to 125 easy)\u00a0 act:\u00a0 16\u00a0 15\u00a0 15.5\u00a0 16<\/li>\n<li>4 x (25 BK R-P swim 17,\u00a075 to 125 easy)\u00a0\u00a0 act:\u00a0 18\u00a0 18\u00a0 18\u00a0 18<br \/>\n*** ensure rest is sufficient to swim at R-P ***<\/li>\n<\/ul>\n<p>LAP Kick FS:\u00a0 50 (50 recovery)<\/p>\n<ul>\n<li>2 x (25 Fast Kick FS, 25 easy).\u00a0 act:\u00a0 29\u00a0 27<\/li>\n<\/ul>\n<p>LaTol Kick FS:\u00a0 100\u00a0 (250 recovery)<\/p>\n<ul>\n<li>(50\u00a0FS Max Kick, 100 easy)\u00a0 act:\u00a0 55<\/li>\n<li>2 x (25\u00a0FS Max Kick, 75 easy)\u00a0 act:\u00a0 24.5\u00a0 24.5<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 550m Kick \/ EN-1:\u00a0 200 \/ 400 (50 easy) 4\u00a0x 50 Fin Kick (2x BK, 2x FS) 2 x 100 BK on 2:00\u00a0 act:\u00a0 1:38\u00a0 1:38 2 x 100 FS on 1:45\u00a0 act:\u00a0 1:28\u00a0 1:26 50 easy LAP:\u00a0\u00a0150\u00a0\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7077\">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\/7077"}],"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=7077"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7077\/revisions"}],"predecessor-version":[{"id":7089,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7077\/revisions\/7089"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7077"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}