{"id":8443,"date":"2020-02-12T19:46:50","date_gmt":"2020-02-13T00:46:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8443"},"modified":"2020-02-12T20:16:37","modified_gmt":"2020-02-13T01:16:37","slug":"nationals-specifics-phase-wk-612-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8443","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 6\/12 &#8211; Thursday"},"content":{"rendered":"<p><strong><span style=\"color: #ff0000;\">Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb &#8230; no news yet re Family Day Mon 17-Feb<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #993300;\">Distance Workout<\/span><\/strong><\/p>\n<p><span style=\"color: #993300;\">Warm Up:\u00a0 500<\/span><\/p>\n<p><span style=\"color: #993300;\">EN-1:\u00a0 1600<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">200 BK Fins on 3:30<\/span><\/li>\n<li><span style=\"color: #993300;\">200 BK on 4:00<\/span><\/li>\n<li><span style=\"color: #993300;\">400 FS Fins with every 4th length BK on 20 sec<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">2 x 200 FS Pull on 3:30, swim &lt;3:00<\/span><\/li>\n<li><span style=\"color: #993300;\">2 x 200 FS on 3:30, swim &lt;3:05<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN-2:\u00a0 600<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">2 x 50 BK on 1:00, swim 47<\/span><\/li>\n<li><span style=\"color: #993300;\">100 BK, swim 1:35<\/span><\/li>\n<li><span style=\"color: #993300;\">50 Recovery<\/span><\/li>\n<li><span style=\"color: #993300;\">2 x 50 FS on 1:00, swim 42<\/span><\/li>\n<li><span style=\"color: #993300;\">3 x 100 FS on 1:40, swim 1:25<\/span><\/li>\n<li><span style=\"color: #993300;\">50 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">Kick:\u00a0 400<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">2 x 100 Fin Kick on 2:00<\/span><\/li>\n<li><span style=\"color: #993300;\">4 x 50 Fin Kick on 1:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">LAP:\u00a0 200 \/ 200 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">4 x (50 Fast 1:00, 50 easy on 1:30)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">Swim Down:\u00a0 200<\/span><\/p>\n<p><strong><span style=\"color: #0000ff;\">Sprinter Workout<\/span><\/strong><\/p>\n<p><span style=\"color: #0000ff;\">Warm Up:\u00a0 500<\/span><\/p>\n<p><span style=\"color: #0000ff;\">EN-1:\u00a0 800<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">200 FS Fins on 20-30 rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">200 FS on 20-30 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x 100 FS Pull on\u00a020 sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x 100 FS on 15 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">EN-2:\u00a0 200<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x 50 FS on 1:00, swim 43<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 FS, swim &lt;1:30<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Race Pace:\u00a0 150<\/span><br \/>\n<span style=\"color: #0000ff;\">** take note if you can hit the target swim times &#8211; if not, next time go on 5 or 10 sec longer in any segment you don&#8217;t make **<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #0000ff;\">1 x RP for 100 FS \u2013 target 1:17 {[18.5, 19] for 37.5 and [19, 20.5] for\u00a039.5}<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">broken as follows:<\/span><\/strong><br \/>\n<span style=\"color: #0000ff;\">&#8211; 25 FS on 30, swim\u00a0&lt;19 (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 &lt;21<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 100 Recovery<\/span><\/li>\n<li><strong><span style=\"color: #0000ff;\">1 x RP for 50 FS \u2013 target 35 [17, 18]<\/span><\/strong><br \/>\n<strong><span style=\"color: #0000ff;\">broken as follows:<\/span><\/strong><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<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 100 Recovery<\/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 FS Fin Kick on 1:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP Kick:\u00a0 150<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">3 x (25 FS Fast Kick, 50 easy swim)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP:\u00a0 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x (25 Fast off blocks, 25 easy) on 1:30+<\/span><br \/>\n<span style=\"color: #0000ff;\">2x touch and note time, 2x include turn and breakout at the 25 wall<\/span><br \/>\n<span style=\"color: #0000ff;\">Swim 1-2 sec off your best 25 and focus on being technically perfect.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Swim Down:\u00a0 200<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb &#8230; no news yet re Family Day Mon 17-Feb Distance Workout Warm Up:\u00a0 500 EN-1:\u00a0 1600 200 BK Fins on 3:30 200 BK on 4:00 400 FS Fins with &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8443\">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\/8443"}],"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=8443"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8443\/revisions"}],"predecessor-version":[{"id":8449,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8443\/revisions\/8449"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8443"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}