{"id":8536,"date":"2020-03-09T22:23:11","date_gmt":"2020-03-10T02:23:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8536"},"modified":"2020-03-10T23:28:23","modified_gmt":"2020-03-11T03:28:23","slug":"nationals-specifics-phase-wk-812-tuesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8536","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 8\/12 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p><span style=\"color: #993300;\"><strong>DISTANCE:<\/strong><\/span><br \/>\n<span style=\"color: #993300;\"> EN-1:\u00a0 800 (as 300 BK, 500 FS)<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">200 BK on 4:00, swim &lt;3:30<\/span><\/li>\n<li><span style=\"color: #993300;\">100 BK on 2:00, swim &lt;1:45<\/span><\/li>\n<li><span style=\"color: #993300;\">5\u00a0x 100 FS on 1:45, swim 1:30 <strong><span style=\"color: #008000;\">&#8230; Much Better &#8230; All 1:30<\/span><\/strong><\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN-2:\u00a0 500 (as 200 BK, 300 FS)<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">2 x 100 BK on 2:00, swim 1:40<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">3 x 100 FS on 1:40, swim 1:26 <span style=\"color: #008000;\"><strong>&#8230; Much Better &#8230; All 1:26<\/strong><\/span><\/span><\/li>\n<li><span style=\"color: #993300;\">100 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN-3:\u00a0 900\u00a0 (as 350 BK, 550 FS)<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">6 x 25 on 30 sec, swim 22<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">4\u00a0x 50 BK on 1:00, swim 45<\/span><\/li>\n<li><span style=\"color: #993300;\">100 Recovery<\/span><\/li>\n<li><span style=\"color: #993300;\"><del>10<\/del> 4\u00a0x 25 on 30 sec, swim 19<\/span><\/li>\n<li><del><span style=\"color: #993300;\">50 easy<\/span><\/del><\/li>\n<li><del><span style=\"color: #993300;\">6\u00a0x 50 FS on 1:00, swim 40<\/span><\/del><\/li>\n<li><del><span style=\"color: #993300;\">100 Recovery<\/span><\/del><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">Kick:\u00a0 300<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\"><del>6<\/del> 3\u00a0x 50\u00a0Kick on 1:30<\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy<\/span><\/li>\n<\/ul>\n<p><del><span style=\"color: #993300;\">LAP:\u00a0 300<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #993300;\">4\u00a0x (50 Fast, 50 easy) on 2:30\u00a0 2x BK, 2x FS<\/span><\/del><\/li>\n<li><del><span style=\"color: #993300;\">4\u00a0x (25 Fast, 25 easy) on 1:30\u00a0 2x BK, 2x FS<\/span><\/del><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>SPRINTER\u00a0CF Nationals Program &#8211; Race Prep WK 5\/5<\/strong><\/span><\/p>\n<p><span style=\"color: #0000ff;\">EN-1 \/ EN-2:\u00a0 400 \/ 150<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">3\u00a0x 100 FS on 1:50, swim 1:35<\/span><\/li>\n<li><span style=\"color: #0000ff;\">5\u00a0x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42<\/span><\/li>\n<li><span style=\"color: #0000ff;\">50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Race Pace:\u00a0 650<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><strong>1 x RP for 400 &#8211; target 5:55<br \/>\n<\/strong>Steve Forsey Splits were:\u00a0 1:22.1 +\u00a01:32.6 + 1:33.1 + 1:30.8<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 4 x 100 FS on 1:45\u00a0\u00a0 (Note:\u00a0 1:45 is generous &#8230; work for splits)<\/span><br \/>\n<span style=\"color: #008000;\">*** With target splits:\u00a0 \u00a01:27 (dive), 1:29, 1:29, 1:29 ***<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 150 Recovery<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>2 x RP for 100 FS \u2013 target 1:17 <\/strong>broken as 50-50: <\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 50 FS on 1:00, swim 37 (dive) or 38 (Push)<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 50 FS, swim 39<\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 100 Recovery<\/span><\/li>\n<li><span style=\"color: #0000ff;\"><strong>1\u00a0x RP for 50 FS &#8211; target 35<\/strong> &#8211; ** use race breathing pattern **<\/span><br \/>\n<span style=\"color: #0000ff;\"> &#8211; 25 FS on 30, swim\u00a017 (dive) or 18 (push)<\/span><br \/>\n<span style=\"color: #0000ff;\"> &#8211; 25 FS, swim 18 <\/span><br \/>\n<span style=\"color: #0000ff;\">&#8211; 100 Recovery<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Kick:\u00a0 150<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">3\u00a0x 50 FS Kick on 1:30<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LAP:\u00a0 150<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec &#8230; ~38) &#8230; use race breathing pattern<\/span><\/li>\n<li><span style=\"color: #0000ff;\">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 &#8230; use breathing pattern for 50<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">LaTol Kick:\u00a0 100<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">75\u00a0MAX Kick (super killer) &#8211; note time\u00a0 (none of this after next Tues)<\/span><\/li>\n<li><span style=\"color: #0000ff;\">125 Recovery swim<\/span><\/li>\n<li><span style=\"color: #0000ff;\">25 MAX Kick &#8211; note time<\/span><\/li>\n<li><span style=\"color: #0000ff;\">75 Recovery)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Power Kick:\u00a0 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2\u00a0x Dive\u00a0MAX Power Dolphin to\u00a012.5m easy rest of 50, 30 sec rest<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x Lilly Fishy push-offs with 5 power strokes<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">Swim Down:\u00a0 200<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m DISTANCE: EN-1:\u00a0 800 (as 300 BK, 500 FS) 200 BK on 4:00, swim &lt;3:30 100 BK on 2:00, swim &lt;1:45 5\u00a0x 100 FS on 1:45, swim 1:30 &#8230; Much Better &#8230; All 1:30 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8536\">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\/8536"}],"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=8536"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8536\/revisions"}],"predecessor-version":[{"id":8542,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8536\/revisions\/8542"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8536"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}