{"id":8327,"date":"2020-01-15T23:58:16","date_gmt":"2020-01-16T04:58:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8327"},"modified":"2020-01-16T00:11:12","modified_gmt":"2020-01-16T05:11:12","slug":"nationals-specifics-phase-wk-212-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8327","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 2\/12 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 1400<\/p>\n<ul>\n<li>400 FS Fins, every 4th length BK on 20 sec<\/li>\n<li>200 BK Fins<\/li>\n<li>2 x 200 BK on 4:00<\/li>\n<li>2 x 200 FS on 3:30 1x Pull<br \/>\n<span style=\"color: #0000ff;\">(Sprinters &#8211; for the above cut 200&#8217;s to 150&#8217;s and stay aerobic)<\/span><\/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 550<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">200 FS on 3:15, swim 3:00<\/span><\/li>\n<li><span style=\"color: #800080;\">150 FS on 2:30, swim 2:15<\/span><\/li>\n<li><span style=\"color: #800080;\">2\u00a0x 100 FS on 1:40, swim 1:25<\/span><\/li>\n<li><span style=\"color: #800080;\">100 recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #800080;\">EN-3:\u00a0 150<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">3\u00a0x 50 FS on 55, swim &lt;40<\/span><\/li>\n<li><span style=\"color: #800080;\">50 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;\">2\u00a0x 25 FS Build on\u00a045 sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x 25 FS Sprint 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 150 \/ 300 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><strong>75 FS\u00a0Strong<\/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;\"><strong>50 FS\u00a0Max <\/strong>on 1:00, &#8212;\u00a0 2 x 50 FS Recovery on 1:15, &#8212;\u00a0 30+ sec additional rest <strong>]<\/strong><\/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 450<\/p>\n<ul>\n<li>9\u00a0x 50 FS Fin Kick on 1:00 &#8211; 5x FS, 4x BK<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0250 (250 Recovery)<\/p>\n<ul>\n<li>9\u00a0x (25 Fast, 25 easy) &#8230; Dives??<\/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 1400 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins 2 x 200 BK on 4:00 2 x 200 FS on 3:30 1x Pull (Sprinters &#8211; for the above cut &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8327\">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\/8327"}],"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=8327"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8327\/revisions"}],"predecessor-version":[{"id":8332,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8327\/revisions\/8332"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8327"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}