{"id":7196,"date":"2019-04-28T23:26:56","date_gmt":"2019-04-29T03:26:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7196"},"modified":"2019-04-29T22:38:32","modified_gmt":"2019-04-30T02:38:32","slug":"nationals-race-prep-wk-56-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7196","title":{"rendered":"Nationals &#8211; Race Prep WK 5\/6 &#8211; Monday"},"content":{"rendered":"<p>Race Pace Mix + Lactic Tolerance Kick BK<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>Kick \/ EN-1:\u00a0 200 \/ 400 (50 easy)<\/p>\n<ul>\n<li>4\u00a0x 50\u00a0Kick on 1:30\u00a0(2x BK, 2x FS)<\/li>\n<li>2 x 100 BK on 2:00\u00a0 act:<\/li>\n<li>2 x 100 FS on 1:45\u00a0 act:<\/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\u00a03x Build with turn<\/li>\n<li>3\u00a0x (25 FS, 25 easy) on 1:15\u00a0\u00a03x Build with turn<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Race Pace for 100m:\u00a0 200\u00a0 (400 Recov)<\/p>\n<ul>\n<li>2\u00a0x 50 BK R-P for 100 BK on 1:00, swim ~39\u00a0\u00a0 act: 38\u00a0 39.5<\/li>\n<li>200 recovery swim with fins<\/li>\n<li>2\u00a0x 50 FS R-P for 100 FS on 1:00, swim~34\u00a0 act: 34\u00a0 35<\/li>\n<li>200 recovery swim with fins<\/li>\n<\/ul>\n<p>LAP Kick BK:\u00a0 50 (50 recovery)<\/p>\n<ul>\n<li>2 x (25 Fast Kick, 25 easy).\u00a0 act:28 25<\/li>\n<\/ul>\n<p>LaTol Kick BK:\u00a0 100\u00a0 (200 recovery)<\/p>\n<ul>\n<li>75 BK Max Kick, 25 easy, 2 x 50 recovery\u00a0 act:\u00a0 1:25<\/li>\n<li>25 BK Max Kick, 75 easy\u00a0 act:\u00a0 20<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Mix + Lactic Tolerance Kick BK Warm Up:\u00a0 550m Kick \/ EN-1:\u00a0 200 \/ 400 (50 easy) 4\u00a0x 50\u00a0Kick on 1:30\u00a0(2x BK, 2x FS) 2 x 100 BK on 2:00\u00a0 act: 2 x 100 FS on 1:45\u00a0 act: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7196\">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\/7196"}],"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=7196"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7196\/revisions"}],"predecessor-version":[{"id":7205,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7196\/revisions\/7205"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7196"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}