{"id":1522,"date":"2011-09-27T10:31:31","date_gmt":"2011-09-27T14:31:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1522"},"modified":"2011-09-27T14:52:20","modified_gmt":"2011-09-27T18:52:20","slug":"noosa-race-prep-wk-24-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1522","title":{"rendered":"Noosa &#8211; Race Prep WK 2\/4 Tues"},"content":{"rendered":"<p>W.U. 600m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>6 x 50m Kick Choice on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 Base Aerobic<\/p>\n<ul>\n<li>3 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>3 x 100 IM on 2:00, Swim 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace ***Key Set***<\/p>\n<ul>\n<li>5 x 200m FS on 3:15, Swim 2:50 or under<br \/>\n(DB:\u00a0 2:49, 2:51, 2:49, 2:48, 2:44)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Lactic Production<\/p>\n<ul>\n<li>8 x 25m Sprint on 45 sec<br \/>\n3 I.M. and 5 FS<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2 Threshold<\/p>\n<ul>\n<li>300 FS on 4:45, Swim 4:20)<br \/>\n(DB:\u00a0 4:19, 1:23, 1:24)<\/li>\n<li>2 x 100 FS on 1:35, Swim 1:25<\/li>\n<\/ul>\n<p>Swim Down 100m min<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 600m Set 1:\u00a0 Kick 6 x 50m Kick Choice on 1:10 50 Easy Set 2:\u00a0 EN-1 Base Aerobic 3 x 100 FS on 1:45, Swim 1:30 2 x 100 BK on 2:00, Swim 1:45 3 x 100 IM on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1522\">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\/1522"}],"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=1522"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1522\/revisions"}],"predecessor-version":[{"id":1524,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1522\/revisions\/1524"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1522"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}