{"id":8370,"date":"2020-01-24T00:01:28","date_gmt":"2020-01-24T05:01:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8370"},"modified":"2020-01-24T00:19:32","modified_gmt":"2020-01-24T05:19:32","slug":"nationals-specifics-phase-wk-312-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8370","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 3\/12 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>EN-1 \/ EN-2:\u00a0 700 \/ 200<\/p>\n<ul>\n<li>50 FS &#8211; <strong>GO ON 1:01<br \/>\n<\/strong>Finish each 50 before the clock reaches 60 &#8230; Stop when you don&#8217;t make it<br \/>\nSwim Easy after you are done.<br \/>\ne.g.<br \/>\nSwim #1-10 in 45 sec &#8230; finish the last one with 5 sec to spare<br \/>\nSwim #11-15 descending from 45 by 1 sec each &#8230; still 5 sec to spare<br \/>\nfrom #16 up, just fight to finish before 60<\/li>\n<li>100-200 minimum easy<\/li>\n<\/ul>\n<p><strong>Distance:<\/strong><br \/>\nEN-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;\">La Tol: 200 (400 recovery)<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x [75 Max, 25 easy, 2x 50 FS Recovery on 1:15, 30 sec\u00a0rest]<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 FS Max on 1:00, 2x 50 FS Recovery on 1:15, 30 sec rest<\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>100 FS Kick on 15 sec<\/li>\n<li>50 FS\u00a0Kick on 15 sec<\/li>\n<li>100 BK Kick on 15 sec<\/li>\n<li>50 BK Kick on 15 sec<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150 \/ 150 recovery<\/p>\n<ul>\n<li>6\u00a0x (25 Sprint, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights Warm Up:\u00a0 600 EN-1 \/ EN-2:\u00a0 700 \/ 200 50 FS &#8211; GO ON 1:01 Finish each 50 before the clock reaches 60 &#8230; Stop when you don&#8217;t make it Swim Easy after you are done. &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8370\">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\/8370"}],"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=8370"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8370\/revisions"}],"predecessor-version":[{"id":8377,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8370\/revisions\/8377"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8370"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}