{"id":8394,"date":"2020-01-29T23:48:09","date_gmt":"2020-01-30T04:48:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8394"},"modified":"2020-01-30T00:52:52","modified_gmt":"2020-01-30T05:52:52","slug":"nationals-specifics-phase-wk-412-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8394","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 4\/12 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 800<\/p>\n<ul>\n<li>4 x (200 on 20-30sec rest)<br \/>\n#1 BK Fins, #2 FS Fins, #3 BK, #4 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;\">400 FS for time<\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #800080;\">EN-3:\u00a0 650<\/span><\/p>\n<ul>\n<li><span style=\"color: #800080;\">200 BK for time<\/span><\/li>\n<li><span style=\"color: #800080;\">100 Recovery<\/span><\/li>\n<li><span style=\"color: #800080;\">9\u00a0x 50 FS on 55, swim &lt;40\u00a0<\/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;\"><strong>100 FS Max<\/strong> on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>75 FS Max<\/strong>, 25 easy, 2 x 50 FS Recovery on 1:15, 30sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>50 FS Max<\/strong> on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>25 FS Max<\/strong>, 25 easy, 50 FS Recovery<\/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<\/li>\n<li>100 Recovery<br \/>\n<span style=\"color: #0000ff;\"><strong>Sprinters:\u00a0 2 <\/strong>x as above,\u00a04 x (25 Sprint Kick, 25 easy, 30 sec rest)<\/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 4 x (200 on 20-30sec rest) #1 BK Fins, #2 FS Fins, #3 BK, #4 FS For Distance Swimmers: EN-2:\u00a0 400 400 FS for time 100 Recovery EN-3:\u00a0 650 200 BK for time &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8394\">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\/8394"}],"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=8394"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8394\/revisions"}],"predecessor-version":[{"id":8399,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8394\/revisions\/8399"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8394"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}