{"id":7216,"date":"2019-04-30T23:07:24","date_gmt":"2019-05-01T03:07:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7216"},"modified":"2019-05-02T23:04:00","modified_gmt":"2019-05-03T03:04:00","slug":"nationals-race-prep-wk-56-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7216","title":{"rendered":"Nationals &#8211; Race Prep WK 5\/6 &#8211; Thursday"},"content":{"rendered":"<p>Race Pace Mix + Lactic Tolerance Kick FS<\/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:\u00a0 1:39\u00a0 1:36<\/li>\n<li>2 x 100 FS on 1:45\u00a0 act:\u00a0 1:26\u00a0 1:25<\/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 50m Add-ups:\u00a0 200\u00a0 (800 Recov)<\/p>\n<ul>\n<li>2\u00a0x\u00a025 BK R-P for 50 BK on 45, swim\u00a0~17\u00a0\u00a0 act:\u00a017 18<\/li>\n<li>2 x 50 easy on 1:15<\/li>\n<li>2\u00a0x\u00a025 BK R-P for 50 BK on 45, swim\u00a017\u00a0\u00a0 act: 17 18.5<\/li>\n<li>200 recovery swim with fins<\/li>\n<li>2\u00a0x\u00a025 FS R-P for 50 FS on 45, swim ~15 minus\u00a0 act:\u00a0 15 16<\/li>\n<li>2 x 50 easy on 1:15<\/li>\n<li>2\u00a0x\u00a025 FS R-P for 50 FS on 45, swim ~15\u00a0minus act: 15 16.5<\/li>\n<li>200 recovery swim with fins<\/li>\n<\/ul>\n<p>LAP Kick FS:\u00a0 50 (50 recovery)<\/p>\n<ul>\n<li>2 x (25 Fast Kick, 25 easy).\u00a0 act:\u00a0 28 27<\/li>\n<\/ul>\n<p>LaTol Kick FS:\u00a0 100\u00a0 (200 recovery)<\/p>\n<ul>\n<li>75\u00a0FS Max Kick, 25 easy, 2 x 50 recovery\u00a0 act:\u00a0 1:34<\/li>\n<li>25\u00a0FS Max Kick, 75 easy\u00a0 act:\u00a0 22<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Mix + Lactic Tolerance Kick FS 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:\u00a0 1:39\u00a0 1:36 2 x 100 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7216\">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\/7216"}],"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=7216"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7216\/revisions"}],"predecessor-version":[{"id":7229,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7216\/revisions\/7229"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7216"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}