{"id":8347,"date":"2020-01-20T23:39:50","date_gmt":"2020-01-21T04:39:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8347"},"modified":"2020-01-22T00:00:07","modified_gmt":"2020-01-22T05:00:07","slug":"nationals-specifics-phase-wk-312","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8347","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 3\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Long Mix &#8211; plus weights<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Distance<\/strong><\/span><br \/>\nEN-1:\u00a0 900<\/p>\n<ul>\n<li>4 x 100 BK on 2:00, swim 1:38<\/li>\n<li>5 x 500 FS on 1:45, swim 1:29 2x Pull, 3x Full<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500<\/p>\n<ul>\n<li>4 x 50 BK on 1:05, swim 47 with pull acceleration<\/li>\n<li>50 easy<\/li>\n<li>6 x 50 FS on 1:00, swim 42 with pull acceleration<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p><del><span style=\"text-decoration: underline;\"><strong>Sprint<\/strong><\/span><\/del><br \/>\n<del> EN-1:\u00a0 :\u00a0 600<\/del><\/p>\n<ul>\n<li><del>4 x 100 FS on 15 sec Aerobic<\/del><\/li>\n<li><del>4 x 50 FS on 15 sec Aerobic<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<\/ul>\n<p><del>La Tol:<\/del><\/p>\n<ul>\n<li><del>2 x 25 Build on 45<\/del><\/li>\n<li><del>2 x 25 Fast on 45<\/del><\/li>\n<li><del>75 Max, 25 easy, 2x 50 FS Recovery on 1:15<\/del><\/li>\n<li><del>50 FS Max on 1:00, 2x 50 FS Recovery on 1:15<\/del><\/li>\n<li><del>25 FS Max, 25 easy, 50 FS Recovery<\/del><\/li>\n<\/ul>\n<p>Kick:\u00a0 350<\/p>\n<ul>\n<li>7\u00a0x 50 FS Fins Kick on 1:00\u00a0 4x FS, 3x BK<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 150\u00a0 (150 Recovery)<\/p>\n<ul>\n<li>6\u00a0x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK as twice through<br \/>\n1st 25 Fast, 2nd mid 25 fast, 3rd final 25 Fast<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Long Mix &#8211; plus weights Warm Up:\u00a0 600 Distance EN-1:\u00a0 900 4 x 100 BK on 2:00, swim 1:38 5 x 500 FS on 1:45, swim 1:29 2x Pull, 3x Full 50 Recovery EN-2:\u00a0 500 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8347\">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\/8347"}],"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=8347"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8347\/revisions"}],"predecessor-version":[{"id":8359,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8347\/revisions\/8359"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8347"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}