{"id":8458,"date":"2020-02-17T01:13:56","date_gmt":"2020-02-17T06:13:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8458"},"modified":"2020-02-17T01:15:18","modified_gmt":"2020-02-17T06:15:18","slug":"nationals-specifics-phase-wk-712-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8458","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 7\/12 &#8211; Monday"},"content":{"rendered":"<p><span style=\"color: #ff0000;\"><strong>FAMILY DAY HOLIDAY &#8211; Good Luck<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\">Distance Program\u00a0Holiday &#8211; WK\u00a01 of 2<\/span><\/p>\n<p>Sprinters CF Nationals Program &#8211; Race Prep WK 2\/5<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1:\u00a0 900<\/p>\n<ul>\n<li>2 x 200 FS on 3:45, swim ~3:15<\/li>\n<li>4 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 1x Pull, 2x Swim)<\/li>\n<li>2 x 50 on 1:00, swim 47<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 200<\/p>\n<ul>\n<li>4 x 50 on 1:00, swim 42<\/li>\n<\/ul>\n<p>Kick:\u00a0 200<\/p>\n<ul>\n<li>4 x 50 FS Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)<\/li>\n<li>4 x (25 Block Dive FS Fast, 25 Easy) on 1:30<br \/>\n2x touch and look for time, 2x with turn and push-off<\/li>\n<\/ul>\n<p>LAP Kick:\u00a0 100<\/p>\n<ul>\n<li>50 Fast Kick, 50 easy swim<\/li>\n<li>2 x (25 Fast Kick, 25 easy) with 30 sec rest<\/li>\n<\/ul>\n<p>Power Kick:<\/p>\n<ul>\n<li>2 x Max Underwater Dolphin to 10m, easy rest of 25<\/li>\n<\/ul>\n<p>Power: 50<\/p>\n<ul>\n<li>4 x Block Dive \/ Breakout with 6 strokes<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FAMILY DAY HOLIDAY &#8211; Good Luck Distance Program\u00a0Holiday &#8211; WK\u00a01 of 2 Sprinters CF Nationals Program &#8211; Race Prep WK 2\/5 Warm Up:\u00a0 500 EN-1:\u00a0 900 2 x 200 FS on 3:45, swim ~3:15 4 x 100 FS on 2:00, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8458\">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\/8458"}],"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=8458"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8458\/revisions"}],"predecessor-version":[{"id":8461,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8458\/revisions\/8461"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8458"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}