{"id":8382,"date":"2020-01-26T21:41:36","date_gmt":"2020-01-27T02:41:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8382"},"modified":"2020-01-28T23:21:21","modified_gmt":"2020-01-29T04:21:21","slug":"nationals-specifics-phase-wk-412-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8382","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 4\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 800<\/p>\n<ul>\n<li>400 FS Fins, every 4th length BK on 20 sec<\/li>\n<li>200 BK Fins on 20 sec<\/li>\n<li>200 FS<\/li>\n<\/ul>\n<p><span style=\"color: #800080;\"><strong>For Distance Swimmers:<\/strong><\/span><\/p>\n<p><span style=\"color: #800080;\">EN-2:\u00a0 400<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">4\u00a0x 100 FS on 1:40, swim 1:25\u00a0 <span style=\"color: #000000;\">(tough &#8230; could only manage 1:27 for all)<\/span><\/span><\/li>\n<li><span style=\"color: #800080;\">50 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #800080;\">EN-3:\u00a0 600<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">50 BK on 1:00, swim &lt;45\u00a0\u00a0 <span style=\"color: #000000;\">(act:\u00a0 43, 1:37, 46)<\/span><br \/>\n100 BK on 2:00, swim &lt;1:35<br \/>\n50 BK, swim &lt;45<br \/>\n<\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<li><span style=\"color: #800080;\">8\u00a0x 50 FS on 55, swim &lt;40\u00a0 <span style=\"color: #000000;\">(act:\u00a0 40&#8217;s until the last 3 were 41 &#8230; very tough)<\/span><\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>For Sprint Swimmers:<\/strong><\/span><\/p>\n<p><span style=\"color: #0000ff;\">EN-2:\u00a0 150 \/ 50 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">3 x 50 FS build on 1:00<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Lactic Tolerance:\u00a0 250 \/ 450 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x (75 FS Max, 25 easy, 2 x 50 FS Recovery on 1:15, 30sec rest)<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)<\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 400<\/p>\n<ul>\n<li>8 x 50 FS Kick on 1:20 &#8211; 4x FS, 4x BK\u00a0<span style=\"color: #008000;\"> (super tough but 1:05-1:07 for FS, 1:03 down to 1:01 for BK)<\/span><\/li>\n<li>100 Recovery<br \/>\n<strong><span style=\"color: #0000ff;\">Sprinters:\u00a0 <\/span><\/strong><span style=\"color: #0000ff;\">4x as above, 2 x (25 Sprint Kick, 25 easy), 1 x Max underwater dolphin easy rest of 50<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 150 (100 Recovery)<\/p>\n<ul>\n<li>50 FS Fast, 50 easy on 2:30<\/li>\n<li>2 x (25 Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m EN-1:\u00a0 800 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins on 20 sec 200 FS For Distance Swimmers: EN-2:\u00a0 400 4\u00a0x 100 FS on 1:40, swim 1:25\u00a0 (tough &#8230; could &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8382\">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\/8382"}],"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=8382"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8382\/revisions"}],"predecessor-version":[{"id":8389,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8382\/revisions\/8389"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8382"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}