{"id":8342,"date":"2020-01-20T09:22:06","date_gmt":"2020-01-20T14:22:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8342"},"modified":"2020-01-20T09:38:07","modified_gmt":"2020-01-20T14:38:07","slug":"nationals-specifics-phase-wk-312-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8342","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 3\/12 &#8211; Monday"},"content":{"rendered":"<p><span style=\"text-decoration: underline;\"><strong>Recovery Week<\/strong><\/span><\/p>\n<p>Today specifically an easy recovery day after the Alderwood meet<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)<\/li>\n<li>100 FS Fins Stretch<\/li>\n<\/ul>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>2 x 100 BK on 2:00, swim 1:39<\/li>\n<li>2 x 100 FS on 1:45, swim 1:29<\/li>\n<li>2 x 50 BK on 1:05, swim 48<\/li>\n<li>2\u00a0x 50 FS on 1:00, swim 43<\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>6\u00a0x 50\u00a0Kick on 1:30, 3x FS, 3x BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ 150 Recovery<\/p>\n<ul>\n<li>6\u00a0x (25 Fast, 25 easy)<\/li>\n<\/ul>\n<p><span style=\"color: #3366ff;\">Additional tech focus<\/span><\/p>\n<p><span style=\"color: #3366ff;\"><strong>Sprinters<\/strong>: a Hypoxic starting point\u00a0 (end goal being [1, 1] on 4th 50)<\/span><\/p>\n<ul>\n<li><span style=\"color: #3366ff;\">4 x 50 FS on 1:15 with Breathing [first_25, second_25]<\/span><br \/>\n<span style=\"color: #3366ff;\">#1 [4, 4]<\/span><br \/>\n<span style=\"color: #3366ff;\">#2 [3, 4]<\/span><br \/>\n<span style=\"color: #3366ff;\">#3 [3, 3]<\/span><br \/>\n<span style=\"color: #3366ff;\">#4 [2, 3]<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week Today specifically an easy recovery day after the Alderwood meet Warm Up:\u00a0 600 Recovery:\u00a0 400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 100 FS Fins Stretch EN-1:\u00a0 600 2 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8342\">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\/8342"}],"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=8342"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8342\/revisions"}],"predecessor-version":[{"id":8346,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8342\/revisions\/8346"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8342"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}