{"id":141,"date":"2015-02-03T21:36:07","date_gmt":"2015-02-04T02:36:07","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=141"},"modified":"2018-02-05T11:57:15","modified_gmt":"2018-02-05T16:57:15","slug":"sprint-base-plan","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2015\/02\/03\/sprint-base-plan\/","title":{"rendered":"Sprint 12-Week Base Plan"},"content":{"rendered":"<p>This 12-week Sprint Base plan assumes you can swim 400 yards\/meters continuously.<!--more--><\/p>\n<p style=\"padding-left: 40px; padding-right: 40px;\">You will be doing an STP &#8211; Swim Threshold Pace &#8211; test a couple of times during this plan.<\/p>\n<p style=\"padding-left: 40px; padding-right: 40px;\">You can read about Swim Threshold Pace\u00a0<a href=\"http:\/\/bscmultisport.com\/blog\/2017\/05\/23\/swim-threshold-pace-what-is-it\/\">here<\/a>.<\/p>\n<p style=\"padding-left: 40px; padding-right: 40px;\">\u00a0You can read about the proper test procedure<a href=\"http:\/\/bscmultisport.com\/blog\/2017\/05\/22\/how-to-determine-your-swim-threshold-pace\/\">\u00a0here<\/a>.<\/p>\n  \t<div class=\"pdf-light-viewer js-pdf-light-viewer pdf-light-viewer--theme-light\" \t\tdata-enable-zoom=\"1\"         data-zoom-magnify=\"1\">  \t\t \t\t<div class=\"pdf-light-viewer-magazine-viewport js-pdf-light-viewer-magazine-viewport with-nav-bottom\">  \t\t\t\t\t\t\t<ul class=\"pdf-light-viewer-features-top-panel\"> \t\t\t\t\t     <li>         <a title=\"Download\" href=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2018\/02\/sprint_base.pdf\" target=\"_blank\">             <i class=\"icons slicon-cloud-download\"><\/i>         <\/a>     <\/li>      <li>         <a title=\"Fullscreen\" href=\"#!\" class=\"js-pdf-light-viewer-fullscreen\">             <i class=\"icons slicon-size-fullscreen\"><\/i>             <i class=\"icons slicon-size-actual initially-hidden\"><\/i>         <\/a>     <\/li>      <li>         <a 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                                            <img \t\t\t\t\t\t\t\t\tclass=\"js-pdf-light-viewer-lazy-loading js-pdf-light-viewer-lazy-loading-1 initially-hidden\" \t\t\t\t\t\t\t\t\tsrc=\"http:\/\/bscmultisport.com\/blog\/wp-content\/plugins\/pdf-light-viewer\/resources\/assets\/img\/lightpaperfibers.png\" \t\t\t\t\t\t\t\t\tdata-original=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/pdf-light-viewer\/138\/page-00001.jpg\" \t\t\t\t\t\t\t\t\twidth=\"100%\" \t\t\t\t\t\t\t\t\theight=\"100%\" \t\t\t\t\t\t\t\t\t\/>                             \t\t\t\t\t\t<\/div> \t\t\t\t\t\t\t\t\t<\/div> \t\t\t<\/div> \t\t<\/div>  \t\t<!-- Thumbnails --> \t\t\t\t\t<div class=\"pdf-light-viewer-magazine-thumbnails js-pdf-light-viewer-magazine-thumbnails\">  \t\t\t\t<div class=\"pdf-light-viewer-features-bottom-panel\"> \t\t\t\t\t<ul>     <li>         <div class=\"i pdf-light-viewer-slide\">             <a href=\"#page\/1\" class=\"page-1 js-page-thumbnail\">                 <img decoding=\"async\"                     src=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/pdf-light-viewer\/138-thumbs\/page-00001-100x76.jpg\"                     alt=\"\"                     \/>             <\/a>             <span>                 1                             <\/span>         <\/div>     <\/li>          <\/ul> \t\t\t\t<\/div>  \t\t\t<\/div> \t\t \t<\/div>  \n","protected":false},"excerpt":{"rendered":"<p>This 12-week Sprint Base plan assumes you can swim 400 yards\/meters continuously.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-141","post","type-post","status-publish","format-standard","hentry","category-sprint"],"yoast_head":"<!-- This site is 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