{"id":1482,"date":"2011-09-05T23:27:24","date_gmt":"2011-09-06T03:27:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1482"},"modified":"2011-09-08T09:48:46","modified_gmt":"2011-09-08T13:48:46","slug":"noosa-specifics-wk78-cycle-wk3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1482","title":{"rendered":"Noosa &#8211; Specifics WK7\/8 (cycle wk3, Tues)"},"content":{"rendered":"<p>Borden Main Pool re-0pens<\/p>\n<p>Noon Swim practice<\/p>\n<p>WU:\u00a0 600m<\/p>\n<p>Kick:\u00a0<\/p>\n<ul>\n<li>2 x 100m Kick on 2:20<\/li>\n<li>4 x 50m Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>400 FS Pull on 6:30<\/li>\n<li>400 FS Swim on 6:30<\/li>\n<li>2 x 100m IM on 2:00<\/li>\n<li>2 x 100m BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (75m FS Sprint,<br \/>\n25m EN-2,<br \/>\n50m Easy) on 3:00<\/li>\n<\/ul>\n<p>Set 3: EN-2<\/p>\n<ul>\n<li>1\u00a0x 200m FS on 3:05<br \/>\ntarget swim 2:50, 15 sec rest<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200m min Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Main Pool re-0pens Noon Swim practice WU:\u00a0 600m Kick:\u00a0 2 x 100m Kick on 2:20 4 x 50m Kick on 1:10 50 Easy Set 1:\u00a0 EN-1 400 FS Pull on 6:30 400 FS Swim on 6:30 2 x 100m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1482\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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\/1482"}],"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=1482"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1482\/revisions"}],"predecessor-version":[{"id":1484,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1482\/revisions\/1484"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1482"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}