{"id":1514,"date":"2011-09-20T10:26:04","date_gmt":"2011-09-20T14:26:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1514"},"modified":"2011-09-20T10:47:37","modified_gmt":"2011-09-20T14:47:37","slug":"noosa-race-prep-wk-14-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1514","title":{"rendered":"Noosa &#8211; Race Prep WK 1\/4 &#8211; Tues"},"content":{"rendered":"<p>W.U. &#8211; 600m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>100 Kick Choice on 2:20<\/li>\n<li>4 x 50 Kick Choice on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>200 FS Pull on 3:15 (swim 3:00)<\/li>\n<li>2 x 100 FS on 1:45 (swim 1:30)<\/li>\n<li>2 x 100 BK on 2:00 (swim 1:45)<\/li>\n<li>100 IM (swim 1:45)<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace *Key Set*<\/p>\n<ul>\n<li>10 x 100 FS on 1:35 (swim 1:24)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2<\/p>\n<ul>\n<li>2 x 200 FS on 3:10 (swim 2:50)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 L.A.P.<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 50 Easy) on 2:00<\/li>\n<\/ul>\n<p>S.D. &#8211; 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. &#8211; 600m Set 1:\u00a0 Kick 100 Kick Choice on 2:20 4 x 50 Kick Choice on 1:10 50 Easy Set 2:\u00a0 EN-1 200 FS Pull on 3:15 (swim 3:00) 2 x 100 FS on 1:45 (swim 1:30) 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1514\">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\/1514"}],"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=1514"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1514\/revisions"}],"predecessor-version":[{"id":1516,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1514\/revisions\/1516"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1514"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}