{"id":7268,"date":"2019-05-12T18:44:10","date_gmt":"2019-05-12T22:44:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7268"},"modified":"2019-05-13T16:33:11","modified_gmt":"2019-05-13T20:33:11","slug":"nationals-race-prep-final-2-days-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7268","title":{"rendered":"Nationals &#8211; Race Prep &#8211; 2nd Last Day &#8211; Monday"},"content":{"rendered":"<p>Race Pace Mix + Lactic Tolerance Kick<\/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\u00a0100\u00a0\u00a0 (150 recovery)<\/p>\n<ul>\n<li>2\u00a0x (25 BK, 25 easy) on 1:15\u00a0\u00a0Build with turn<\/li>\n<li>2\u00a0x (25 FS, 25 easy) on 1:15\u00a0\u00a0Build 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\u00a0FS R-P for 100\u00a0FS on 1:00, swim ~34\u00a0\u00a0 act:\u00a0 34\u00a0 35<\/li>\n<li>200 recovery swim with fins<\/li>\n<li>2\u00a0x 50\u00a0BK R-P for 100\u00a0BK on 1:00, swim~38\u00a0 act:\u00a0 38\u00a0 40\u00a0 (tough)<\/li>\n<li>200 recovery swim with fins<\/li>\n<\/ul>\n<p>LAP Kick:\u00a0 50 (50 recovery)<\/p>\n<ul>\n<li>2 x (25 Fast Kick, 25 easy).\u00a0 act:\u00a0 28 (FS),\u00a0 26 BK<\/li>\n<\/ul>\n<p>LaTol Kick BK:\u00a0 100\u00a0 (200 recovery)<\/p>\n<ul>\n<li>2 x (50 Max Kick, 25 easy, 2 x 50 recovery)\u00a0 act:\u00a0 56 FS, 50 BK<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x Dive\/Breakouts &#8211; 3 dolphin + 6 Power strokes<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Mix + Lactic Tolerance Kick 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: 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7268\">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\/7268"}],"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=7268"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7268\/revisions"}],"predecessor-version":[{"id":7286,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7268\/revisions\/7286"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7268"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}