{"id":8407,"date":"2020-02-03T22:45:13","date_gmt":"2020-02-04T03:45:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8407"},"modified":"2020-02-03T22:58:14","modified_gmt":"2020-02-04T03:58:14","slug":"8407","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8407","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 5\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>For All Swimmers<\/p>\n<p>EN-1:\u00a0 900<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<li>300 FS Fins<\/li>\n<li>200 BK<\/li>\n<li>200 FS<br \/>\nAll on 20-30 sec rest<\/li>\n<\/ul>\n<p><span style=\"color: #993300;\"><strong>For Distance Swimmers:<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\">EN-2:\u00a0 400 (100 Recovery)<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">4 x 100 FS on 1:40, swim 1:25<\/span><\/li>\n<li><span style=\"color: #993300;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN-3:\u00a0 300\u00a0 (150 Recovery)<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">2 x 50 BK on 1:00, swim 45<\/span><\/li>\n<li><span style=\"color: #993300;\">50 Recovery<\/span><\/li>\n<li><span style=\"color: #993300;\">4\u00a0x 50 FS on 55, swim &lt;40<\/span><\/li>\n<li><span style=\"color: #993300;\">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;\">LAP \/ Lactic Tolerance:\u00a0 100 \/\u00a0300 \/ 600 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x (25 Fast, 25 easy) on 1:15<\/span><br \/>\n<span style=\"color: #0000ff;\">**Swim each 25 Fast one second faster than the previous one**<\/span><br \/>\n<span style=\"color: #0000ff;\">**So &#8211; pick a good starting speed**\u00a0 (eg:\u00a0 21, 20, 19, 18)<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>2 x (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>2 x (50 FS Max<\/strong> 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<\/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 50<\/p>\n<ul>\n<li>2 x (25 Fast off blocks, walk back)<\/li>\n<li>+ extra block starts<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m For All Swimmers EN-1:\u00a0 900 200 BK Fins 300 FS Fins 200 BK 200 FS All on 20-30 sec rest For Distance Swimmers: EN-2:\u00a0 400 (100 Recovery) 4 x 100 FS on 1:40, swim 1:25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8407\">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\/8407"}],"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=8407"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8407\/revisions"}],"predecessor-version":[{"id":8411,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8407\/revisions\/8411"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8407"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}