{"id":1492,"date":"2011-09-08T10:24:57","date_gmt":"2011-09-08T14:24:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1492"},"modified":"2011-09-08T19:47:52","modified_gmt":"2011-09-08T23:47:52","slug":"noosa-specifics-wk-78-cycle-wk3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1492","title":{"rendered":"Noosa &#8211; Specifics WK 7\/8 (cycle wk3, Thurs)"},"content":{"rendered":"<p>Noon Swim &#8211; Yves, Issa, Roger, Don<\/p>\n<p>WU:\u00a0 600m Choice<\/p>\n<p>Kick:\u00a0<\/p>\n<ul>\n<li>6 x 50m Kick choice on 1:10<\/li>\n<li>50mEasy<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>4 x 100m FS on 1:40 (swim 1:30)<\/li>\n<li>3 x 100m BK on 1:55 (swim 1:45)<\/li>\n<li>6 x 50m IM seq on 1:00<br \/>\n(FL-BK, BK-BR, BR-FS)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (50m FS Sprint, 100 Easy) on 2:45<br \/>\n(swim &lt;35sec)<\/li>\n<\/ul>\n<p>Set 3: EN-3 **Key Set<\/p>\n<ul>\n<li>200m FS Fast on 3:00 (DB 2:35)<\/li>\n<li>2 x 100 FS on 1:30 (swim &lt;1:25)<\/li>\n<li>200m BK Recovery<\/li>\n<li>150m FS Fast on 2:20 (DB 2:00)<\/li>\n<li>2 x 100 FS on 1:30 (swim &lt;1:25)<\/li>\n<li>100m BR Recovery<\/li>\n<li>100m BK Fast on 2:00 (DB 1:32)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Swim &#8211; Yves, Issa, Roger, Don WU:\u00a0 600m Choice Kick:\u00a0 6 x 50m Kick choice on 1:10 50mEasy Set 1:\u00a0 EN-1 4 x 100m FS on 1:40 (swim 1:30) 3 x 100m BK on 1:55 (swim 1:45) 6 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1492\">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\/1492"}],"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=1492"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1492\/revisions"}],"predecessor-version":[{"id":1498,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1492\/revisions\/1498"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1492"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}