{"id":8378,"date":"2020-01-26T21:23:28","date_gmt":"2020-01-27T02:23:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8378"},"modified":"2020-01-26T21:41:15","modified_gmt":"2020-01-27T02:41:15","slug":"nationals-specifics-phase-wk-412-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8378","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 4\/12 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>EN-1:\u00a0 1300<\/p>\n<ul>\n<li>200 BK Fins on 20 sec<\/li>\n<li>400 FS Fins\u00a0\u00a0 <strong><span style=\"color: #0000ff;\">(Sprinters:\u00a0 250-300m)<\/span><\/strong><\/li>\n<li>2\u00a0x 100 BK on 2:00, swim 1:38<\/li>\n<li>5\u00a0x 100 FS on 1:45, swim 1:29\u00a0 <strong><span style=\"color: #0000ff;\">(Sprinters:\u00a0 3 x 100 FS on 15-20)<\/span><\/strong><\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500<\/p>\n<ul>\n<li>200 BK on 3:30, swim 3:15<\/li>\n<li>300 FS\u00a0swim &lt;4:30<\/li>\n<li>100 Recovery<br \/>\n<span style=\"color: #0000ff;\"><strong>Sprinters:\u00a0 4 x 100 FS on 2:00, <\/strong><\/span><br \/>\n<span style=\"color: #0000ff;\"><strong>#1 1st 25 Fast, #2 2nd 25 Fast, #3 3rd 25 Fast, #4 4th 25 Fast, rest of 100&#8217;s Aerobic<\/strong><\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 400<\/p>\n<ul>\n<li>8\u00a0x 50 FS Fins Kick on 1:00\u00a0 4x FS, 4x BK<\/li>\n<li>50 Recovery<br \/>\n<strong><span style=\"color: #0000ff;\">Sprinters:\u00a0 4 x 50 Fin Kick on 1:00<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">then 2 x (25 Sprint Kick, 25 easy) on 1:30<\/span><\/strong><\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK<\/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:\u00a0 1300 200 BK Fins on 20 sec 400 FS Fins\u00a0\u00a0 (Sprinters:\u00a0 250-300m) 2\u00a0x 100 BK on 2:00, swim 1:38 5\u00a0x 100 FS on 1:45, swim 1:29\u00a0 (Sprinters:\u00a0 3 x 100 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8378\">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\/8378"}],"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=8378"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8378\/revisions"}],"predecessor-version":[{"id":8383,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8378\/revisions\/8383"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8378"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}