{"id":8479,"date":"2020-02-18T18:37:27","date_gmt":"2020-02-18T23:37:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8479"},"modified":"2020-02-18T18:37:27","modified_gmt":"2020-02-18T23:37:27","slug":"nationals-specifics-phase-wk-812-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8479","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 8\/12 &#8211; Wednesday"},"content":{"rendered":"<p>Sprinters CF Nationals Program &#8211; Race Prep WK 3\/5<\/p>\n<p>Borden Noon &#8211; Recovery Session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>200 FS Fins<\/li>\n<li>(25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)<\/li>\n<\/ul>\n<p>Kick:\u00a0 200<\/p>\n<ul>\n<li>1 x 100 Fin Kick on 2:00<\/li>\n<li>2 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-1:\u00a0800<\/p>\n<ul>\n<li>200 FS\u00a0on 3:45<\/li>\n<li>2 x 100 FS Pull on 2:00<\/li>\n<li>2\u00a0x 100 FS on 1:50, swim 1:35<\/li>\n<li>4 x 50 FS on 1:00, swim 45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4\u00a0x (25 FS Fast off the blocks,\u00a0 25 easy) on 1:30 2x &#8216;finish&#8217; 2x flip<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x Block Dive + Breakout 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 Borden Noon &#8211; Recovery Session Warm Up:\u00a0 500 Recovery:\u00a0 400 200 FS Fins (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:\u00a0 200 1 x 100 Fin Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8479\">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\/8479"}],"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=8479"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8479\/revisions"}],"predecessor-version":[{"id":8480,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8479\/revisions\/8480"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8479"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}