{"id":8390,"date":"2020-01-28T23:21:53","date_gmt":"2020-01-29T04:21:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8390"},"modified":"2020-01-28T23:29:47","modified_gmt":"2020-01-29T04:29:47","slug":"nationals-specifics-phase-wk-412-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8390","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 4\/12 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Session<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>Recovery:\u00a0 500m<\/p>\n<ul>\n<li>2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)<\/li>\n<li>100 FS Fins Stretch<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800m<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>200 FS Pull<\/li>\n<li>50 Recovery<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2\u00a0x 100 FS on 1:45 or 15 sec<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 500m<\/p>\n<ul>\n<li>100 FS Fin Kick on 2:00<\/li>\n<li>3 x 50 FS Fin Kick on 1:00<\/li>\n<li>100 BK Fin Kick on 2:00<\/li>\n<li>3\u00a0x 50 Fin Kick on 1:00<\/li>\n<li>50 Recovery<br \/>\n<strong><span style=\"color: #0000ff;\">Sprinters:<\/span><\/strong><br \/>\n<span style=\"color: #0000ff;\">4 x 50 Fin Kick on 1:00<\/span><br \/>\n<span style=\"color: #0000ff;\">2 x (25 Sprint Kick, 25 easy)<\/span><br \/>\n<span style=\"color: #0000ff;\">1 x Max Dolphin kick underwater, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 200m \/ 200 Recovery<\/p>\n<ul>\n<li>8 x (Dive 25 Fast, 25 easy)<\/li>\n<\/ul>\n<p>Turns \/ Dives<\/p>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Session Warm Up:\u00a0 600 Recovery:\u00a0 500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 100 FS Fins Stretch EN-1:\u00a0 800m 200 BK 200 FS Pull 50 Recovery 2 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8390\">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\/8390"}],"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=8390"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8390\/revisions"}],"predecessor-version":[{"id":8393,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8390\/revisions\/8393"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8390"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}