{"id":8309,"date":"2020-01-08T23:00:02","date_gmt":"2020-01-09T04:00:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8309"},"modified":"2020-01-08T23:41:13","modified_gmt":"2020-01-09T04:41:13","slug":"nationals-specifics-phase-wk-112-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8309","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 1\/12 &#8211; Friday"},"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><span style=\"color: #800080;\"><strong>For Distance Swimmers:<\/strong><\/span><\/p>\n<p><span style=\"color: #800080;\">EN-2:\u00a0 350<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">3\u00a0x 100 FS on 1:40, swim 1:25<\/span><\/li>\n<li><span style=\"color: #800080;\">50 FS, swim 42<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #800080;\">EN-3:\u00a0 550<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">4 x 50 BK on 1:00, swim &lt;45<\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<li><span style=\"color: #800080;\">7 x 50 FS on 55, swim &lt;40<\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>For Sprint Swimmers:<\/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\u00a045 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;\"><strong>75 FS Max<\/strong>, 25 easy, 2 x 50 FS Recovery on 1:15<\/span><\/li>\n<li><span style=\"color: #0000ff;\">30 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><span style=\"color: #ff0000;\"><strong>2\u00a0x [<\/strong> <\/span><br \/>\n&#8212;\u00a0 <strong>50 FS Max <\/strong>on 1:00, <\/span><br \/>\n<span style=\"color: #0000ff;\">&#8212;\u00a0 2 x 50 FS Recovery on 1:15, <\/span><br \/>\n<span style=\"color: #0000ff;\">&#8212;\u00a0 30+ sec additional rest<br \/>\n<span style=\"color: #ff0000;\"><strong>]<\/strong><\/span><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>25 FS Max<\/strong>, 25 easy, 50 FS recovery<\/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 350 3\u00a0x 100 FS on 1:40, swim 1:25 50 FS, swim 42 EN-3:\u00a0 550 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8309\">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\/8309"}],"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=8309"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8309\/revisions"}],"predecessor-version":[{"id":8312,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8309\/revisions\/8312"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8309"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}