{"id":8425,"date":"2020-02-07T00:17:50","date_gmt":"2020-02-07T05:17:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8425"},"modified":"2020-02-07T00:25:15","modified_gmt":"2020-02-07T05:25:15","slug":"nationals-specifics-phase-wk-512-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8425","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 5\/12 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; easy, pre-meet session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 900<\/p>\n<ul>\n<li>200 BK Fins on 20-30sec rest<\/li>\n<li>200 FS Fins on 20-30 sec rest<\/li>\n<li>2 x 100 BK on 2:00 or 15 sec rest<\/li>\n<li>3 x 100 FS on 1:45 or 15 sec rest (2x Pull, 1x Swim)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400 (100 Recovery)<\/p>\n<ul>\n<li>2\u00a0x 100 FS on 1:40, swim 1:25<\/li>\n<li>4 x 50 FS on 1:00, swim 40<\/li>\n<li>100 Recovery<br \/>\n<span style=\"color: #0000ff;\"><strong>Sprinters:\u00a0 1x 100, 2x 50<\/strong><\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 400<\/p>\n<ul>\n<li>2 x 100 Fin Kick<\/li>\n<li>4\u00a0x 50 FS\u00a0Fin Kick\u00a0on 1:00 &#8211; 4x FS, 4x BK<\/li>\n<li>100 Recovery<br \/>\n<span style=\"color: #0000ff;\"><strong>Sprinters:\u00a0 cut two 50&#8217;s<\/strong><\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>3\u00a0x (25 Fast off Blocks, easy swim back)<\/li>\n<li>3\u00a0x (25\u00a0Dive and breakout +5 strokes, easy rest of 50)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; easy, pre-meet session Warm Up:\u00a0 600m EN-1:\u00a0 900 200 BK Fins on 20-30sec rest 200 FS Fins on 20-30 sec rest 2 x 100 BK on 2:00 or 15 sec rest 3 x 100 FS on 1:45 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8425\">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\/8425"}],"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=8425"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8425\/revisions"}],"predecessor-version":[{"id":8428,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8425\/revisions\/8428"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8425"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}