{"id":8291,"date":"2020-01-05T22:01:21","date_gmt":"2020-01-06T03:01:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8291"},"modified":"2020-01-07T00:16:40","modified_gmt":"2020-01-07T05:16:40","slug":"nationals-specifics-phase-wk-112-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8291","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 1\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>400 FS Fins, every 4th length BK on 20 sec<\/li>\n<li>200 BK Fins<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><span style=\"text-decoration: underline;\"><span style=\"color: #800080; text-decoration: underline;\"><strong>For Distance Swimmers:<\/strong><\/span><\/span><\/p>\n<p style=\"text-align: left;\"><span style=\"color: #800080;\">EN-2:\u00a0 300<\/span><\/p>\n<ul style=\"text-align: left;\">\n<li><span style=\"color: #800080;\">3 x 100 FS on 1:40, swim 1:25<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><span style=\"color: #800080;\">EN-3:\u00a0 550<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><span style=\"color: #800080;\">4 x 50 BK on 1:00, swim &lt;45<\/span><\/li>\n<li style=\"text-align: left;\"><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<li style=\"text-align: left;\"><span style=\"color: #800080;\">7 x 50 FS on 55, swim &lt;40<\/span><\/li>\n<li style=\"text-align: left;\"><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong><span style=\"color: #0000ff; text-decoration: underline;\">For Sprint Swimmers:<\/span><\/strong><\/span><\/p>\n<p><span style=\"color: #0000ff;\">EN-2:\u00a0 100 \/ 50 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x 25 FS Build on 30 sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Lactic Tolerance:\u00a0 200 \/ 400 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x [ 50 FS <span style=\"text-decoration: underline;\"><strong>Max<\/strong><\/span> on 1:00, 2 x 50 FS Recovery on 1:15, 30+ sec additional rest ]<br \/>\n(so repeat on 4:00, hold your stroke on the recovery)<br \/>\n<\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 350<\/p>\n<ul>\n<li>7\u00a0x 50 FS Kick on 1:20 &#8211; 4x FS, 3x BK<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 Recovery)<\/p>\n<ul>\n<li>50 FS Fast, 50 easy on 2:30<\/li>\n<li>2 x (25 Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m EN-1:\u00a0 600 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins For Distance Swimmers: EN-2:\u00a0 300 3 x 100 FS on 1:40, swim 1:25 EN-3:\u00a0 550 4 x 50 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8291\">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\/8291"}],"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=8291"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8291\/revisions"}],"predecessor-version":[{"id":8297,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8291\/revisions\/8297"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8291"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}