{"id":8450,"date":"2020-02-13T17:40:18","date_gmt":"2020-02-13T22:40:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8450"},"modified":"2020-02-14T00:03:21","modified_gmt":"2020-02-14T05:03:21","slug":"nationals-specifics-phase-wk-612-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8450","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 6\/12 &#8211; Friday"},"content":{"rendered":"<p>Borden Closed today 14-Feb &#8230; Happy Valentine&#8217;s Day<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p><span style=\"text-decoration: underline;\"><strong><span style=\"color: #0000ff; text-decoration: underline;\">Sprinters<\/span><\/strong><\/span><\/p>\n<p><span style=\"color: #0000ff;\">EN-1:\u00a0 400<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">100 FS Fins on 20sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 FS Pull on 20sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">100 FS, hit your aerobic pace<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">EN-2:\u00a0 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x 50 FS on 1:00, swim 42-43<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Race Pace:\u00a0 300<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #0000ff;\">1 x RP for 200 &#8211; target\u00a02:55<\/span><\/strong>,\u00a0 <span style=\"color: #0000ff;\">with very simple splits as follows:<\/span><br \/>\n<span style=\"color: #0000ff;\">[ {21, 22} 43\u00a0+ {22, 22} 44\u00a0for\u00a01:27 and \u00a0{22, 22} 44 +\u00a0{22, 22} 44 for \u00a01:28]<\/span><br \/>\n<span style=\"color: #0000ff;\">broken as follows (the easiest broken 200):<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 4 x 50 on 1:00, swim 43, 44, 44, 44<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 150 Recovery<\/span><\/li>\n<li><strong><span style=\"color: #0000ff;\">1 x RP for 100 FS<\/span> <span style=\"color: #0000ff;\">\u2013 target 1:17 <\/span><br \/>\n<\/strong><span style=\"color: #0000ff;\">{[18.5, 19] for 37.5 and [19, 20.5] for\u00a039.5}<\/span><br \/>\n<span style=\"color: #0000ff;\">broken as follows:<\/span><br \/>\n&#8211; <span style=\"color: #0000ff;\">25 FS on<\/span> <span style=\"color: #ff0000;\">40<\/span><span style=\"color: #0000ff;\">, swim\u00a0&lt;19 (block start if possible)<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 50 FS on 1:00, swim 38<\/span> <span style=\"color: #ff0000;\">** note start time on the clock **<\/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<\/ul>\n<p><span style=\"color: #0000ff;\">Kick: 200<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x 50 FS Kick on 1:30 (no fins)<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LaTol Kick: 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x (25 Max FS Kick, 50 easy swim, 45 sec rest)<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP:\u00a0 100 \/ 100 Recovery<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">50 FS Block Start Sprint, 50 easy on 2:30+<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; swim ~ 2-3 sec slower than your best 50 time<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x (25 FS Block Start Sprints, 25 easy) on 1:30+<br \/>\n&#8211; swim target ~19<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Power:\u00a0 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4-6 Block Dive Breakouts if possible with rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">and\/or wall start breakouts<\/span><\/li>\n<li><span style=\"color: #0000ff;\">and\/or 50&#8217;s as flags-in to flags-out max at 25m wall<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300; text-decoration: underline;\"><strong>Distance<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\">EN-1 \/ EN-2:\u00a0 1000\u00a0\/ 500<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">2 x 50 FS on 1:00, swim 45<\/span><\/li>\n<li><span style=\"color: #993300;\">2 x 100 FS on 1:45, swim 1:30<\/span><\/li>\n<li><span style=\"color: #993300;\">200 FS, swim &lt;3:05<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">5 x 100 FS on 1:45, desc 1-5 from 1:29<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">2 x 50 BK on 1:05, swim 50<\/span><\/li>\n<li><span style=\"color: #993300;\">4 x 100 BK on 2:00, desc 1-4 from 1:38<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN-3:\u00a0 700<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">5 x 50 BK on 1:00, swim 46<\/span><\/li>\n<li><span style=\"color: #993300;\">100 Recovery<\/span><\/li>\n<li><span style=\"color: #993300;\">9 x 50 FS on 1:00, swim 40<\/span><\/li>\n<li><span style=\"color: #993300;\">100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">Kick:\u00a0 350<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">7 x 50\u00a0Kick on 1:20<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">LAP:\u00a0 150<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">6 x (25 Fast \u2018mix\u2019, 25 easy)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Swim Down:\u00a0 200<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Closed today 14-Feb &#8230; Happy Valentine&#8217;s Day Warm Up:\u00a0 500 Sprinters EN-1:\u00a0 400 100 FS Fins on 20sec rest 100 FS Pull on 20sec 100 FS, hit your aerobic pace EN-2:\u00a0 100 2 x 50 FS on 1:00, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8450\">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\/8450"}],"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=8450"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8450\/revisions"}],"predecessor-version":[{"id":8457,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8450\/revisions\/8457"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8450"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}