{"id":8550,"date":"2020-03-11T22:39:40","date_gmt":"2020-03-12T02:39:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8550"},"modified":"2020-03-12T19:52:07","modified_gmt":"2020-03-12T23:52:07","slug":"nationals-specifics-phase-wk-812-thursday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8550","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 8\/12 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p><span style=\"color: #993300;\"><strong>DISTANCE <\/strong>EN-1:\u00a0 1900<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">400 FS Fins with every 4th length BK\u00a0on 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<\/span><\/li>\n<li><span style=\"color: #993300;\">5 x 100 FS on 1:45, swim 1:29\u00a0&#8230; <strong><span style=\"color: #008000;\">good all 1:28<\/span><\/strong><\/span><\/li>\n<li><span style=\"color: #993300;\">50 easy2<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #993300;\">EN-2:\u00a0 700\u00a0 (300 BK, 400 FS)<\/span><\/p>\n<ul>\n<li><span style=\"color: #993300;\">6 x 50 BK on 1:00, swim &lt;50<br \/>\n<strong><span style=\"color: #008000;\">(act:\u00a0 47, 49, 49, 48, 48, 47)<\/span><\/strong><br \/>\n<\/span><\/li>\n<li><span style=\"color: #993300;\">100 easy<\/span><\/li>\n<li><span style=\"color: #993300;\">4\u00a0x 100 FS on 1:45, swim 1:26 or under<br \/>\n<span style=\"color: #008000;\"><strong>(act:\u00a0 1:24, 1:24.5, 1:24.5, 1:22)<\/strong><\/span><br \/>\n<\/span><\/li>\n<li><span style=\"color: #993300;\">100 easy<\/span><\/li>\n<\/ul>\n<p><del><span style=\"color: #993300;\">Kick:\u00a0 400<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #993300;\">2 x 100 Fin Kick on 2:00<\/span><\/del><\/li>\n<li><del><span style=\"color: #993300;\">4 x 50 Fin Kick on 1:00<\/span><\/del><\/li>\n<li><del><span style=\"color: #993300;\">50 easy<\/span><\/del><\/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=\"color: #0000ff;\"><strong>SPRINT<\/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;\">2 x 100 FS Pull on 2:00<\/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><\/li>\n<li><span style=\"color: #0000ff;\"> 50 easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\">EN-2:\u00a0 300<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">2\u00a0x 50 FS on 1:00,\u00a0swim 42<\/span><\/li>\n<li><span style=\"color: #0000ff;\">4\u00a0x 50 FS on 1:15, swim 42 on Breathing Pattern by 25: <\/span><br \/>\n<span style=\"color: #0000ff;\">3-4\u00a0\u00a0 3-3\u00a0\u00a0 2-3\u00a0\u00a0 2-2<\/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 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 &#8211; use Blocks if possible<\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\">50 Fast, 50 easy &#8230; aim for 38-39 sec for &#8220;Fast&#8221;<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2\u00a0x (25 Fast, 25 easy) &#8230; aim for 18 sec<\/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;\">2\u00a0x DIVE \/ BREAKOUT with 5 strokes, swim back<\/span><\/li>\n<li><span style=\"color: #0000ff;\">2 x DIVE \/ Max Dolphin to 12.5m, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500 DISTANCE EN-1:\u00a0 1900 400 FS Fins with every 4th length BK\u00a0on 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 x 100 &hellip; 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