{"id":8420,"date":"2020-02-05T23:47:53","date_gmt":"2020-02-06T04:47:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8420"},"modified":"2020-02-06T00:08:34","modified_gmt":"2020-02-06T05:08:34","slug":"nationals-specifics-phase-wk-512-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8420","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 5\/12 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ EN-2:\u00a0 1500 \/ 600<\/p>\n<ul>\n<li>6\u00a0x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest)<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each<\/span><\/li>\n<li>50 easy<\/li>\n<li>5 x 100 FS on 1:50, swim 1:30 (or 20 sec rest)<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:\u00a0 2 x 100 on 1:50 + 4 x 50 on 1:00, swim each the same time<\/span><\/li>\n<li>50 easy<\/li>\n<li>5 x 100 FS PULL\u00a0on 1:45, swim 1:30 (or 15 sec rest)<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:\u00a0 2 x 100 on 2:00,\u00a03 x 50 on 1:05 steady<\/span><\/li>\n<li>50 easy<\/li>\n<li>5 x 100 FS (EN-2)\u00a0on 1:40, swim 1:25 (or 15 sec rest)<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:\u00a0 2 x 100 on 1:45, 3 x 50 on 55<\/span><\/li>\n<li>50 easy<\/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<strong>Sprinters:\u00a0\u00a02 <\/strong>x as above and 4 x (25 Sprint Kick, 25 easy, 30 sec rest)<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>2 x (50 Fast off blocks, 50 easy)<\/li>\n<li>4 x (25 Fast off Blocks, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m EN-1 \/ EN-2:\u00a0 1500 \/ 600 6\u00a0x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest) SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8420\">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\/8420"}],"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=8420"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8420\/revisions"}],"predecessor-version":[{"id":8424,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8420\/revisions\/8424"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8420"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}