{"id":8434,"date":"2020-02-10T22:49:34","date_gmt":"2020-02-11T03:49:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8434"},"modified":"2020-02-11T10:06:19","modified_gmt":"2020-02-11T15:06:19","slug":"nationals-specifics-phase-wk-612-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8434","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 6\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ EN-2:\u00a0 1000\u00a0\/ 450<\/p>\n<ul>\n<li>2 x 50 FS on 1:00, swim 45<\/li>\n<li>2 x 100 FS on 1:45, swim 1:30<\/li>\n<li>200 FS, swim &lt;3:05<\/li>\n<li>5 x 100 FS on 1:45, desc 1-5 from 1:29<\/li>\n<li>50 easy<\/li>\n<li>50 BK on 1:00, swim 50<\/li>\n<li>4 x 100 BK on 2:00, desc 1-4 from 1:38<\/li>\n<\/ul>\n<p>EN-3:\u00a0 700<\/p>\n<ul>\n<li>5 x 50 BK on 1:00, swim 45<\/li>\n<li>100 Recovery<\/li>\n<li>9 x 50 FS on 1:00, swim 40<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 350<\/p>\n<ul>\n<li>7 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>6 x (25 Fast &#8216;mix&#8217;, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p><span style=\"color: #0000ff;\"><strong>Sprinters:<\/strong> This is also a reduced day for Recovery &#8230; cut if too much<\/span><\/p>\n<p><em><strong><span style=\"color: #ff6600;\">Note &#8211; this session is 100 \/ 50 oriented<\/span><\/strong><\/em><\/p>\n<p><span style=\"color: #0000ff;\">Warm Up:\u00a0 500m<\/span><\/p>\n<p><span style=\"color: #0000ff;\">EN-1 \/ EN-2:\u00a0 400 \/ 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x 50 FS on 1:00<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 FS Pull on 20 sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 FS on 20 sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4 x 50 FS on 1:00, desc 1-4 from aerobic<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Race Pace:\u00a0 250<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><strong>2 x<\/strong> RP for 100 FS &#8211; target 1:17 {[18, 19] for 38 and [19, 20] for\u00a039}<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 25 FS on 30, swim 18 (block start if possible)<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 50 FS on 1:00, swim 38<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 25 FS, swim 20<br \/>\n&#8211; 100 Recovery<\/span><\/li>\n<li><span style=\"color: #0000ff;\">RP for 50 FS &#8211; target 35 [17, 18]<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 25 FS on 30, swim 17 (block start if possible)<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 25 FS, swim 18<br \/>\n&#8211; 100 Recovery<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Kick:\u00a0 200<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x 50 Fin Kick on 1:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LA Tol Kick: 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x (25 max FS Kick, 25 easy kick, 50 recovery swim)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP: 200<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x (50 FS Fast, 50 easy, +min 30 sec extra rest)<\/span><br \/>\n<span style=\"color: #0000ff;\">** Target time ~38 &#8230; Blocks for 1 if possible<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4 x (25 Fast,\u00a0walk back) <\/span><br \/>\n<span style=\"color: #0000ff;\">***Blocks if Possible***<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Power:\u00a0 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">Dive \/ Breakout repeats &#8230; with start commands<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Swim Down:\u00a0 200<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m EN-1 \/ EN-2:\u00a0 1000\u00a0\/ 450 2 x 50 FS on 1:00, swim 45 2 x 100 FS on 1:45, swim 1:30 200 FS, swim &lt;3:05 5 x 100 FS on 1:45, desc 1-5 from 1:29 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8434\">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\/8434"}],"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=8434"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8434\/revisions"}],"predecessor-version":[{"id":8438,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8434\/revisions\/8438"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8434"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}