{"id":7292,"date":"2019-05-14T23:24:10","date_gmt":"2019-05-15T03:24:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7292"},"modified":"2019-05-16T19:14:07","modified_gmt":"2019-05-16T23:14:07","slug":"nationals-taper-wk-12-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7292","title":{"rendered":"Nationals &#8211; Taper WK 1\/2 &#8211; Thursday"},"content":{"rendered":"<p>8\u00a0Days Out\u00a0 &#8211; Taper Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 400<\/p>\n<ul>\n<li>100 BK on 2:00, swim 1:40\u00a0 act:\u00a0 1:35<\/li>\n<li>2 x 50 BK on 1:00, swim 48\u00a0 act:\u00a0 46\u00a0 46<\/li>\n<li>50 easy<\/li>\n<li>100 FS on 1:45, swim 1:28\u00a0 act:\u00a0 1:24<\/li>\n<li>2 x 50 FS\u00a0on 55, swim 42\u00a0 act:\u00a0 41\u00a0 42<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 50<\/p>\n<ul>\n<li>2 x (25 Fast, 25 easy) on 1:15, 1x BK, 1x FS<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Race Pace for 100:\u00a0 200<\/p>\n<ul>\n<li>50 BK Sprint on 1:00, swim 37\u00a0\u00a0 act:\u00a0 37\u00a0 (good)<\/li>\n<li>50 BK Sprint, swim 38\u00a0 act:\u00a0 40 (not so good &#8230; tough)<\/li>\n<li>300 Recovery<\/li>\n<li>50 FS Sprint on 1:00, swim 32\u00a0 act:\u00a0 33 (ok)<\/li>\n<li>50 FS Sprint, swim 33\u00a0 act:\u00a0 35 (not so good &#8230; no taper effect in back half of 100&#8217;s yet)<\/li>\n<li>300 Recovery<\/li>\n<\/ul>\n<p>Hypoxic:\u00a0 150<\/p>\n<ul>\n<li>3 x 50 FS on 1:30 with breathing\u00a01 breath Down, 2 breaths Back (50m FS race pattern)<br \/>\nact:\u00a0 35\u00a0 34\u00a0 34 (good)<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x Dive from Blocks + Dolphin\u00a0+ 6 Power Strokes\u00a0 2x FS 2x BK\u00a0 (decent)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n","protected":false},"excerpt":{"rendered":"<p>8\u00a0Days Out\u00a0 &#8211; Taper Session Warm Up:\u00a0 600m EN-1:\u00a0 400 100 BK on 2:00, swim 1:40\u00a0 act:\u00a0 1:35 2 x 50 BK on 1:00, swim 48\u00a0 act:\u00a0 46\u00a0 46 50 easy 100 FS on 1:45, swim 1:28\u00a0 act:\u00a0 1:24 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7292\">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\/7292"}],"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=7292"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7292\/revisions"}],"predecessor-version":[{"id":7312,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7292\/revisions\/7312"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7292"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}