{"id":8314,"date":"2020-01-12T22:49:44","date_gmt":"2020-01-13T03:49:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8314"},"modified":"2020-01-12T23:09:20","modified_gmt":"2020-01-13T04:09:20","slug":"nationals-specifics-phase-wk-212-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8314","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 2\/12 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>3 x 200 Fins on 20 sec rest\u00a0 **All low Aerobic**<\/li>\n<\/ul>\n<p><span style=\"color: #800080;\"><strong>For Distance Swimmers:<\/strong><\/span><\/p>\n<p><span style=\"color: #800080;\">EN-1\/2: 900<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">2\u00a0x 100 FS Fins\u00a0on 1:45<\/span><\/li>\n<li><span style=\"color: #800080;\">2\u00a0x 100 FS Pull on 1:45<\/span><\/li>\n<li><span style=\"color: #800080;\">5\u00a0x 100\u00a0 FS on 1:45<\/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 150 \/ 50 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x 50 FS Build on 1:15 <\/span><br \/>\n<span style=\"color: #0000ff;\">(gradual build thru\u00a0the 50\u00a0from aerobic to almost sprint for the last 10m)<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x 25 FS Fast on 45<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Lactic Tolerance:\u00a0 225 \/ 425 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><strong>2 x [<br \/>\n&#8212; 75 FS Max<\/strong>, <\/span><br \/>\n<span style=\"color: #0000ff;\">&#8212; 25 easy, <\/span><br \/>\n<span style=\"color: #0000ff;\">&#8212; 2 x 50 FS Recovery on 1:15<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211;\u00a0\u00a0 30 sec rest<\/span><br \/>\n<span style=\"color: #0000ff;\"><strong>]<\/strong><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>50 FS Max <\/strong>on 1:00,\u00a0 2 x 50 FS Recovery on 1:15,\u00a030+ sec additional rest<\/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 300<\/p>\n<ul>\n<li>6\u00a0x 50 FS Kick on 1:20 &#8211; 3x 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>If possible do the LAP set from blocks or add dives after<\/p>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m EN-1:\u00a0 600 3 x 200 Fins on 20 sec rest\u00a0 **All low Aerobic** For Distance Swimmers: EN-1\/2: 900 2\u00a0x 100 FS Fins\u00a0on 1:45 2\u00a0x 100 FS Pull on 1:45 5\u00a0x 100\u00a0 FS on 1:45 For &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8314\">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\/8314"}],"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=8314"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8314\/revisions"}],"predecessor-version":[{"id":8317,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8314\/revisions\/8317"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8314"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}