{"id":8477,"date":"2020-02-18T18:30:31","date_gmt":"2020-02-18T23:30:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8477"},"modified":"2020-02-18T18:31:38","modified_gmt":"2020-02-18T23:31:38","slug":"nationals-specifics-phase-wk-812-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8477","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 8\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Sprinters CF Nationals Program &#8211; Race Prep WK 3\/5<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1 \/ EN-2:\u00a0 500 \/ 150<\/p>\n<ul>\n<li>100 FS Pull on 2:00<\/li>\n<li>2 x 100 FS on 2:00, swim 1:35 to 1:40<\/li>\n<li>7 x 50 FS on 1:00 descend by 1sec per 50 from 48 to end with a 42<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400<\/p>\n<ul>\n<li><strong>1 x RP for 200 &#8211; target\u00a02:55<\/strong>,\u00a0 with very simple splits as follows:<br \/>\n[ {21, 22} 43\u00a0+ {22, 22} 44\u00a0for\u00a01:27 and \u00a0{22, 22} 44 +\u00a0{22, 22} 44 for \u00a01:28] broken as follows:<br \/>\n&#8211; 4 x 50 on <strong><span style=\"color: #ff0000;\">55 sec<\/span><\/strong>, swim 43, 44, 44, 44<br \/>\n&#8211; 150 Recovery<\/li>\n<li><strong>2 x RP for 100 FS \u2013 target 1:17<br \/>\n<\/strong>[{18.5, 19} for 37.5 and {19, 20.5} for\u00a039.5]<br \/>\nbroken as follows:<br \/>\n&#8211; 25 FS on <strong>45<\/strong>, swim\u00a0&lt;19 (block start if possible)<br \/>\n&#8211; 50 FS on 1:00, swim 38<br \/>\n&#8211; 25 FS, swim &lt;21<br \/>\n&#8211; 100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 200<\/p>\n<ul>\n<li>4 x 50 FS Kick on 1:30<\/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 2x touch and look for time, 2x with turn and push-off<\/li>\n<\/ul>\n<p>LaTol Kick:\u00a0 50<\/p>\n<ul>\n<li>50 MAX Kick (this is killer) &#8211; note time<\/li>\n<li>150 Recovery swim<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x Bloc Dive \/ Breakout with 6 strokes<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sprinters CF Nationals Program &#8211; Race Prep WK 3\/5 Warm Up:\u00a0 500 EN-1 \/ EN-2:\u00a0 500 \/ 150 100 FS Pull on 2:00 2 x 100 FS on 2:00, swim 1:35 to 1:40 7 x 50 FS on 1:00 descend &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8477\">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\/8477"}],"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=8477"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8477\/revisions"}],"predecessor-version":[{"id":8478,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8477\/revisions\/8478"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8477"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}