{"id":8439,"date":"2020-02-11T22:42:04","date_gmt":"2020-02-12T03:42:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8439"},"modified":"2020-02-11T23:59:43","modified_gmt":"2020-02-12T04:59:43","slug":"nationals-specifics-phase-wk-612-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8439","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 6\/12 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Recovery:\u00a0 800<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<li>200 FS Fins<\/li>\n<li>2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)<\/li>\n<li>4 x 25\u00a0FS Fins\/Snorkle\u00a0Long Stroke<\/li>\n<\/ul>\n<p>Kick:\u00a0 200<\/p>\n<ul>\n<li>2 x 100 Fin Kick on 2:00, easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 900<\/p>\n<ul>\n<li>200 BK on 4:00<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>3 x 100 FS on 1:45, swim 1:30<\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>6 x 50 Fin Kick on 1:00<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 350<\/p>\n<ul>\n<li>4\u00a0x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK<br \/>\n<strong><span style=\"color: #0000ff;\">Sprinters:\u00a0 skip the above and do 150 Power\/Power Kick<\/span><\/strong><\/li>\n<li>100 Recovery<\/li>\n<li>6 x (25 Fast Blocks mix, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Session Warm Up:\u00a0 500 Recovery:\u00a0 800 200 BK Fins 200 FS Fins 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) 4 x 25\u00a0FS Fins\/Snorkle\u00a0Long Stroke Kick:\u00a0 200 2 x 100 Fin &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8439\">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\/8439"}],"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=8439"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8439\/revisions"}],"predecessor-version":[{"id":8442,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8439\/revisions\/8442"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8439"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}