{"id":8284,"date":"2020-01-05T16:17:58","date_gmt":"2020-01-05T21:17:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8284"},"modified":"2020-01-05T21:58:18","modified_gmt":"2020-01-06T02:58:18","slug":"nationals-specifics-phase-wk-112-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8284","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 1\/12 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Back to regularly scheduled programming, finally being\u00a0through the super disruptive Holiday Season! \ud83d\ude42<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>EN-1:\u00a0 1200<\/p>\n<ul>\n<li>4 x [<br \/>\n&#8211; 100 BK on 2:00, swim 1:38<br \/>\n&#8211; 2 x 100 FS on 1:45, swim 1:28<br \/>\n&#8211; 15 sec rest<br \/>\n]<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500<\/p>\n<ul>\n<li>200 BK on 3:30, swim 3:15<\/li>\n<li>200 FS on 3:15, swim &lt;3:00<\/li>\n<li>100 FS, swim 1:25<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 350<\/p>\n<ul>\n<li>100 FS Fins Kick on 2:00<\/li>\n<li>2 x 50 FS Fins Kick on 1:00<\/li>\n<li>100 BK Fins Kick on 2:00<\/li>\n<li>50 BK Fins kick<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights Back to regularly scheduled programming, finally being\u00a0through the super disruptive Holiday Season! \ud83d\ude42 Warm Up:\u00a0 600 EN-1:\u00a0 1200 4 x [ &#8211; 100 BK on 2:00, swim 1:38 &#8211; 2 x 100 FS on 1:45, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8284\">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\/8284"}],"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=8284"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8284\/revisions"}],"predecessor-version":[{"id":8290,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8284\/revisions\/8290"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8284"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}