{"id":1518,"date":"2011-09-22T10:35:04","date_gmt":"2011-09-22T14:35:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1518"},"modified":"2011-09-22T10:49:49","modified_gmt":"2011-09-22T14:49:49","slug":"noosa-race-prep-wk-14-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1518","title":{"rendered":"Noosa &#8211; Race Prep WK 1\/4 Thurs"},"content":{"rendered":"<p>W.U. &#8211; 600m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>2 x 100m Kick Choice on 2:20<\/li>\n<li>2 x 50m 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>2 x (<br \/>\n&#8211; 50 FL, 100 FS, 10 sec rest<br \/>\n&#8211; 50 BK, 100 FS, 10 sec rest<br \/>\n&#8211; 50 BR, 100 FS, 10 sec rest )<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace **Key Set**<\/p>\n<ul>\n<li>5 x 100m FS on 1:30 (swim 1:20-1:24)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (<br \/>\n&#8211; 50 Sprint [swim 35]<br \/>\n&#8211; 50 Medium [swim 40]<br \/>\n&#8211; 50 Easy ) on 3:00<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>300 FS on 4:45 (swim &lt;4:30)<\/li>\n<li>200 FS (swim &lt;2:55)<\/li>\n<\/ul>\n<p>SD &#8211; 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. &#8211; 600m Set 1:\u00a0 Kick 2 x 100m Kick Choice on 2:20 2 x 50m Kick Choice on 1:10 50 Easy Set 2:\u00a0 EN-1 2 x ( &#8211; 50 FL, 100 FS, 10 sec rest &#8211; 50 BK, 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1518\">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\/1518"}],"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=1518"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1518\/revisions"}],"predecessor-version":[{"id":1520,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1518\/revisions\/1520"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1518"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}