{"id":7251,"date":"2019-05-07T23:02:35","date_gmt":"2019-05-08T03:02:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7251"},"modified":"2019-05-10T20:47:08","modified_gmt":"2019-05-11T00:47:08","slug":"nationals-race-prep-wk-66-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7251","title":{"rendered":"Nationals &#8211; Race Prep WK 6\/6 &#8211; Friday"},"content":{"rendered":"<p>Lactic Tolerance\u00a0 (BK Bias) + Weights (started and then cancelled due to environmental conditions)<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>EN-1: 200<\/p>\n<ul>\n<li>2 x 50 BK on 1:00, swim\u00a048\u00a0 act: 48\u00a0 49<\/li>\n<li>2 x 50\u00a0FS on 55, swim\u00a042\u00a0 act:\u00a0 42\u00a0 43<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (300 Recovery)<\/p>\n<ul>\n<li>4 x (25\u00a0BK Fast, 25 easy) on 1:15 2x Build with turn, 2x\u00a0Fast to touch Fast\u00a0 act:\u00a0 19\u00a0 19<\/li>\n<li>50 easy<\/li>\n<li>4 x (25\u00a0FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast\u00a0 act:\u00a0 16.5\u00a0 16<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LaTol\u00a0BK for 100:\u00a0\u00a0350\u00a0 (500 Recovery)<\/p>\n<ul>\n<li>2\u00a0x (150\u00a0BK Max,\u00a03x 50 easy on 1:15)\u00a0\u00a0 act:\u00a0 2:12\u00a0 2:14\u00a0 (tough to go max lactic &#8230; but the end result was sufficient)<\/li>\n<li>50\u00a0BK Max, 2x 50 easy on 1:15)\u00a0 act:\u00a0 <strong><span style=\"color: #008000;\">35 Good<\/span><\/strong><\/li>\n<li>100 swim recovery with fins<\/li>\n<\/ul>\n<p>Race Pace\u00a0FS for 50:\u00a0 100\u00a0 (300 Recovery)<\/p>\n<ul>\n<li>4 x (<br \/>\n&#8211; 25 Race speed\u00a0FS\u00a0(with Dive if possible)<br \/>\n&#8211; walk back or easy swim<br \/>\n&#8211; 50 DPS recovery )\u00a0 act:<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Power: 25<\/p>\n<ul>\n<li>2\u00a0x Dive \/ Breakout BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lactic Tolerance\u00a0 (BK Bias) + Weights (started and then cancelled due to environmental conditions) Warm Up:\u00a0 600 EN-1: 200 2 x 50 BK on 1:00, swim\u00a048\u00a0 act: 48\u00a0 49 2 x 50\u00a0FS on 55, swim\u00a042\u00a0 act:\u00a0 42\u00a0 43 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7251\">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\/7251"}],"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=7251"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7251\/revisions"}],"predecessor-version":[{"id":7266,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7251\/revisions\/7266"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7251"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}