{"id":8412,"date":"2020-02-05T00:06:31","date_gmt":"2020-02-05T05:06:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8412"},"modified":"2020-02-05T00:14:46","modified_gmt":"2020-02-05T05:14:46","slug":"nationals-specifics-phase-wk-512-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8412","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 5\/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>2 x (50 FS Fins Stretch, 50 FS 6-kick switch)<\/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><span style=\"color: #0000ff;\">OPTION FOR SPRINTERS that need LaTol:\u00a0 do Tuesday&#8217;s set not the 800 above<\/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 **Swim each 25 Fast one second faster than the previous one** **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 450m<\/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>2\u00a0x 50 Fin Kick on 1:00<\/li>\n<li>50 Recovery<br \/>\n<span style=\"color: #0000ff;\"><strong>Sprinters:<\/strong> 4 x 50 Fin Kick on 1:00 2 x (25 Sprint Kick, 25 easy) 1 x Max Dolphin kick underwater, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 300m \/ 300 Recovery<\/p>\n<ul>\n<li>2 x (50 Dive Fast, 50 easy)<\/li>\n<li>8 x (Dive 25 Fast, 25 easy)<\/li>\n<\/ul>\n<p>Extra dive\/turn\/finish work<\/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) 2 x (50 FS Fins Stretch, 50 FS 6-kick switch) EN-1:\u00a0 800m 200 BK 200 FS Pull 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8412\">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\/8412"}],"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=8412"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8412\/revisions"}],"predecessor-version":[{"id":8419,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8412\/revisions\/8419"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8412"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}