{"id":8354,"date":"2020-01-21T23:49:49","date_gmt":"2020-01-22T04:49:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8354"},"modified":"2020-01-22T10:23:37","modified_gmt":"2020-01-22T15:23:37","slug":"nationals-specifics-phase-wk-312-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8354","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 3\/12 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon FS Focus &#8211; weights?<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p><strong>Distance<\/strong><br \/>\nEN-1 \/ EN-2 \/ Kick:\u00a0 700 \/ 200 \/ 300<\/p>\n<ul>\n<li>200 BK on 4:00, swim &lt; 3:25<\/li>\n<li>100 BK on 2:00, swim &lt; 1:40<\/li>\n<li>2 x 50 BK on 1:05, swim 47<\/li>\n<li>3 x 50 BK Kick on 1:20<\/li>\n<li>50 easy<\/li>\n<li>200 FS on 3:00, swim &lt;3:05<\/li>\n<li>2 x 100 FS on 1:45, swim 1:29<\/li>\n<li>2 x 50 FS on 1:00, swim 43<\/li>\n<li>3 x 50 FS Kick on 1:20<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 450<\/p>\n<ul>\n<li>4 x 50 BK on 1:00, swim 45 or under<\/li>\n<li>100 Recovery<\/li>\n<li>5 x 50 FS on 1:00, swim 40 or under<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>Sprint<\/strong><\/span><br \/>\n<span style=\"color: #0000ff;\"> EN-1:\u00a0 :\u00a0 600<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x 100 FS on 15 sec Aerobic<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4 x 50 FS on 15 sec Aerobic<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">La Tol: 200 (400 recovery)<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x 25 Build on 45<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x 25 Fast on 45<\/span><\/li>\n<li><span style=\"color: #0000ff;\">75 Max, 25 easy, 2x 50 FS Recovery on 1:15, 30 rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x [50 FS Max on 1:00, 2x 50 FS Recovery on 1:15, 30 sec rest]<\/span><\/li>\n<li><span style=\"color: #0000ff;\">25 FS Max, 25 easy, 50 FS Recovery<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ 150 recovery<\/p>\n<ul>\n<li>50 Sprint, 50 recovery<\/li>\n<li>4 x (25 Sprint, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon FS Focus &#8211; weights? Warm Up:\u00a0 600 Distance EN-1 \/ EN-2 \/ Kick:\u00a0 700 \/ 200 \/ 300 200 BK on 4:00, swim &lt; 3:25 100 BK on 2:00, swim &lt; 1:40 2 x 50 BK on 1:05, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8354\">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\/8354"}],"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=8354"}],"version-history":[{"count":9,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8354\/revisions"}],"predecessor-version":[{"id":8365,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8354\/revisions\/8365"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8354"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}