{"id":7336,"date":"2019-05-20T22:25:22","date_gmt":"2019-05-21T02:25:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7336"},"modified":"2019-05-21T16:32:15","modified_gmt":"2019-05-21T20:32:15","slug":"nationals-taper-wk-22-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7336","title":{"rendered":"Nationals &#8211; Taper WK 2\/2 &#8211; Tuesday"},"content":{"rendered":"<p>3\u00a0Days Out\u00a0 &#8211; Taper Session &#8211; back therapy plus 1400 easy swim<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p><del>EN-1:\u00a0 300<\/del><\/p>\n<ul>\n<li><del>100 BK on 2:00, swim 1:40<\/del><\/li>\n<li><del>50 BK on 1:00, swim 48<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>100 FS on 1:45, swim 1:28<\/del><\/li>\n<li><del>\u00a050 FS\u00a0on 55, swim 42<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS<\/del><\/li>\n<li><del>100 easy<\/del><\/li>\n<\/ul>\n<p><del>Race Pace:\u00a0 100\u00a0 (use blocks if possible and adjust times)<\/del><\/p>\n<ul>\n<li><del>25 BK Sprint, \u00a0swim 17<\/del><\/li>\n<li><del>75 Recovery<\/del><\/li>\n<li><del>25 BK Sprint with turn, swim 18<\/del><\/li>\n<li><del>200 Recovery<\/del><\/li>\n<li><del>25\u00a0FS Sprint, \u00a0swim 14<\/del><\/li>\n<li><del>75 Recovery<\/del><\/li>\n<li><del>25 FS Sprint with turn, swim 16<\/del><\/li>\n<li><del>200 Recovery<\/del><\/li>\n<\/ul>\n<p><del>Hypoxic:\u00a0 100<\/del><\/p>\n<ul>\n<li><del>2 x 50 FS\u00a0on 1:30\u00a0with race breathing pattern 1 Down, 2 Back<\/del><\/li>\n<\/ul>\n<p><del>Power:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>4 x Dive from Blocks + Dolphin\u00a0+ 6 Power Strokes\u00a0 2x FS 2x BK<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n","protected":false},"excerpt":{"rendered":"<p>3\u00a0Days Out\u00a0 &#8211; Taper Session &#8211; back therapy plus 1400 easy swim Warm Up:\u00a0 700m EN-1:\u00a0 300 100 BK on 2:00, swim 1:40 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim 1:28 \u00a050 FS\u00a0on 55, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7336\">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\/7336"}],"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=7336"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7336\/revisions"}],"predecessor-version":[{"id":7350,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7336\/revisions\/7350"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7336"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}