{"id":8504,"date":"2020-03-03T23:45:03","date_gmt":"2020-03-04T04:45:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8504"},"modified":"2020-03-04T23:29:53","modified_gmt":"2020-03-05T04:29:53","slug":"nationals-specifics-phase-wk-712-wednesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8504","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 7\/12 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Recovery:\u00a0 700<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<li>200 FS Fins<\/li>\n<li>2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211;\u00a02 x 100 FS Fins on 2:00+ (easy)<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; plus the Kick\/Swim\/Scull above<\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 200<\/p>\n<ul>\n<li>2 x 100 Fin Kick on 2:00, easy<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:\u00a0 1x 100<\/span><\/li>\n<\/ul>\n<p>EN-1:\u00a0 900<\/p>\n<ul>\n<li>200 BK on 4:00<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>3 x 100 FS on 1:45, swim 1:30<br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:\u00a0 skip the last 100<\/span><\/li>\n<\/ul>\n<p>Kick:\u00a0 300<\/p>\n<ul>\n<li>6 x 50 Fin Kick on 1:00\u00a0 <span style=\"color: #0000ff;\">SPRINTERS:\u00a0 every 2nd one<\/span><\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 400<\/p>\n<ul>\n<li><del>4\u00a0x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK<\/del><br \/>\n<span style=\"color: #0000ff;\">SPRINTERS:\u00a0 skip the above and do<strong><br \/>\n<\/strong>4 x (Power Dolphins 12.5m, easy rest of 50)<\/span><\/li>\n<li><del>100 Recovery<\/del><\/li>\n<li><del>8\u00a0x (25 Fast Blocks mix, 25 easy) on 1:30<\/del><br \/>\n<del> <span style=\"color: #0000ff;\">SPRINTERS:\u00a0 at least 6x<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Session Warm Up:\u00a0 500 Recovery:\u00a0 700 200 BK Fins 200 FS Fins 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) SPRINTERS: &#8211;\u00a02 x 100 FS Fins on 2:00+ (easy) &#8211; plus &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8504\">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\/8504"}],"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=8504"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8504\/revisions"}],"predecessor-version":[{"id":8515,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8504\/revisions\/8515"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8504"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}