{"id":8303,"date":"2020-01-08T22:25:54","date_gmt":"2020-01-09T03:25:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8303"},"modified":"2020-01-09T23:58:57","modified_gmt":"2020-01-10T04:58:57","slug":"nationals-specifics-phase-wk-112-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8303","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 1\/12 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p><span style=\"color: #800080;\"><strong>Distance Swimmers:<\/strong><\/span><br \/>\n<span style=\"color: #800080;\">EN-1:\u00a0 1200<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">4 x 100 BK on 2:00, swim 1:38<\/span><\/li>\n<li><span style=\"color: #800080;\">50 Recovery<\/span><\/li>\n<li><span style=\"color: #800080;\">8 x 100 FS on 1:45, swim 1:29<\/span><\/li>\n<li><span style=\"color: #800080;\">50 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #800080;\">EN-2:\u00a0 500<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">4 x (50 BK on 1:00, swim 46)<\/span><\/li>\n<li><span style=\"color: #800080;\">300 FS, swim &lt;4:30\u00a0 <strong><span style=\"color: #ff6600;\">(act:\u00a0 4:25)<\/span><\/strong><\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"color: #0000ff;\">Sprint Swimmers:<\/span><\/strong><br \/>\n<span style=\"color: #0000ff;\">EN-1 \/ EN-2: 300 \/ 300 \/ 200 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4\u00a0x 100 FS on 15 sec rest, swim 1 sec faster each repeat<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 Recovery<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4\u00a0x 50 FS on 15 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Power:\u00a0 100 \/ 200 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x (12.5 Max Blast, easy rest of 50)<\/span><br \/>\n<span style=\"color: #0000ff;\">Powerful push off wall into streamline, high turn-over, power stroke <\/span><br \/>\n<span style=\"color: #0000ff;\">to the guard chair (1\/2 the pool length)<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4 x (Max underwater dolphin, easy rest of 25, 15 sec rest)<\/span><\/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 250\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>3\u00a0x (50 Fast, 50 easy) on 2:30, 2x 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 Warm Up:\u00a0 600 Distance Swimmers: EN-1:\u00a0 1200 4 x 100 BK on 2:00, swim 1:38 50 Recovery 8 x 100 FS on 1:45, swim 1:29 50 Recovery EN-2:\u00a0 500 4 x (50 BK on 1:00, swim 46) 300 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8303\">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\/8303"}],"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=8303"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8303\/revisions"}],"predecessor-version":[{"id":8313,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8303\/revisions\/8313"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8303"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}