{"id":8527,"date":"2020-03-08T22:28:31","date_gmt":"2020-03-09T02:28:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8527"},"modified":"2020-03-09T19:20:20","modified_gmt":"2020-03-09T23:20:20","slug":"nationals-specifics-phase-wk-812-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8527","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 8\/12 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p><span style=\"color: #993300;\"><span style=\"text-decoration: underline;\"><strong>DISTANCE<br \/>\n<\/strong><\/span>EN-1:\u00a0 1900<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">200 BK Fins on 20-30 sec<\/span><\/li>\n<li><span style=\"color: #993300;\">200 FS Fins on 20-30 sec<\/span><\/li>\n<li><span style=\"color: #993300;\">200 BK on 4:00, swim &lt;3:30<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">2 x 200 FS Pull on 3:30, swim &lt;3:05<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">4 x 100 BK on 2:00, swim 1:42\u00a0\u00a0 <span style=\"color: #ff0000;\"><strong>(AWFUL &#8211; ascended to 1:50)<\/strong><\/span><\/span><\/li>\n<li><span style=\"color: #993300;\">5 x 100 FS on 1:45, swim 1:29\u00a0 <span style=\"color: #ff0000;\"><strong>(even more AWFUL &#8211; started at 1:35 and ended at 1:44)<\/strong><\/span><\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN2:\u00a0 700<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">4 <del>6<\/del> x 50 BK on 1:00, swim &lt;50 <span style=\"color: #ff0000;\"><strong>(done in pairs of 2 with 30 sec rest between)<\/strong><\/span><\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><del><span style=\"color: #993300;\">4\u00a0x 100 FS\u00a0on 1:40, swim &lt;1:28<\/span><\/del><\/li>\n<li><span style=\"color: #ff0000;\">100 FS on 2:00, swam 1:25<\/span><\/li>\n<li><span style=\"color: #ff0000;\">2 x 50 FS on 1:00, swim 39, 40<\/span><\/li>\n<li><del><span style=\"color: #993300;\">100 easy<\/span><\/del><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">Kick:\u00a0 400<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">2 x 100 Fin Kick on 2:00<\/span><\/li>\n<li><span style=\"color: #993300;\">4 x 50 Fin Kick on 1:00<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><del><span style=\"color: #993300;\">LAP:\u00a0 200<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #993300;\">2 x (50 Fast, 50 easy) on 2:30<\/span><\/del><\/li>\n<li><del><span style=\"color: #993300;\">4 x (25 Fast, 25 easy ) on 1:30<\/span><\/del><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong><span style=\"color: #0000ff; text-decoration: underline;\">SPRINT<\/span><\/strong><\/span><br \/>\n<span style=\"color: #0000ff;\"> EN-1: 800<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">200 FS on 20-30 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">200 FS Pull<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4\u00a0x 100 FS on 1:50, swim &lt;1:35<\/span><br \/>\n<span style=\"color: #0000ff;\"> 50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">EN-2:\u00a0 400<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x 50 FS on 1:00, desc 1-4 by 1 sec from 45<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4\u00a0x 50 FS on 1:15, on Breathing Pattern by 25:<br \/>\n4-4\u00a0\u00a0 3-4\u00a0\u00a0 3-3\u00a0\u00a0 2-3<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Kick:\u00a0 200<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">100 FS Kick (no more fins for kick &#8230; ok for Recov) on 20 sec<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x 50 FS Kick on 1:30<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP:\u00a0 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">4 x (25 Fast, 25 easy) Blocks if possible for 2<\/span><br \/>\n<span style=\"color: #0000ff;\"> 2x Push, 2x Dive &#8230; 2x touch and look, 2x include fast turn<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP Kick:\u00a0 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2 x (25 FS Kick Fast, 50 easy swim, 30 sec rest)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Power:\u00a0 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">DIVE \/ BREAKOUT with 5 strokes<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Swim Down:\u00a0 200<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500 DISTANCE EN-1:\u00a0 1900 200 BK Fins on 20-30 sec 200 FS Fins on 20-30 sec 200 BK on 4:00, swim &lt;3:30 50 easy 2 x 200 FS Pull on 3:30, swim &lt;3:05 50 easy 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8527\">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\/8527"}],"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=8527"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8527\/revisions"}],"predecessor-version":[{"id":8535,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8527\/revisions\/8535"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8527"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}