{"id":1502,"date":"2011-09-13T10:14:58","date_gmt":"2011-09-13T14:14:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1502"},"modified":"2011-09-13T10:15:54","modified_gmt":"2011-09-13T14:15:54","slug":"noosa-specifics-wk-88-cycle-wk4-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1502","title":{"rendered":"Noosa &#8211; Specifics WK 8\/8 (cycle wk4, Tues)"},"content":{"rendered":"<p>W.U. 800m Choice (15 min)<\/p>\n<p>Set 1:\u00a0 Kick\u00a0 (300m)<\/p>\n<ul>\n<li>6 x 50m Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1\u00a0 (1000m)<\/p>\n<ul>\n<li>3 x 200 FS on 3:15 (15 sec rest)<br \/>\n1-Pull, 2-Fins, 3-Swim<\/li>\n<li>2 x 200 BK on 3:30 (15 sec rest)<br \/>\n1-Fins, 2-Swim<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 L.A.P.\u00a0 (200m LAP, 400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 FS Easy) on 3:00<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 (900m)<\/p>\n<ul>\n<li>6 x 100 FS on 1:35 (swim 1:24)<\/li>\n<li>100 Easy<\/li>\n<li>6 x 50m on 1:00<br \/>\n50&#8217;s Order:\u00a0 FL, FS, BK, FS, BR, FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m Easy min<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 800m Choice (15 min) Set 1:\u00a0 Kick\u00a0 (300m) 6 x 50m Kick on 1:15 50 Easy Set 2:\u00a0 EN-1\u00a0 (1000m) 3 x 200 FS on 3:15 (15 sec rest) 1-Pull, 2-Fins, 3-Swim 2 x 200 BK on 3:30 (15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1502\">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\/1502"}],"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=1502"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1502\/revisions"}],"predecessor-version":[{"id":1505,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1502\/revisions\/1505"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1502"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}