{"id":1526,"date":"2011-09-29T06:15:38","date_gmt":"2011-09-29T10:15:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1526"},"modified":"2011-09-29T20:34:58","modified_gmt":"2011-09-30T00:34:58","slug":"noosa-race-prep-wk-24-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1526","title":{"rendered":"Noosa &#8211; Race Prep WK 2\/4 Thurs"},"content":{"rendered":"<p>W.U. 600m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>6 x 50m Kick choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>4 x (25m IM, 75m FS) on 10 sec rest<\/li>\n<li>3 x (50m IM, 100m FS) on 10 sec rest<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace\u00a0 ***Key Set***<\/p>\n<ul>\n<li>200 FS on 3:00 (swim 2:50 or under)<br \/>\nDB &#8211; 2:44<\/li>\n<li>300 FS (swim 4:20 or under)<br \/>\nDB &#8211; 4:14<\/li>\n<li>200 BK Recovery<\/li>\n<\/ul>\n<p>Set 4:\u00a0 L.A.P.<\/p>\n<ul>\n<li>4 x (<br \/>\n50m FS Fast (swim 35)<br \/>\n50m FS Medium (swim 40)<br \/>\n50m FS Easy ) on 3:00<br \/>\nDB &#8211; 1:17-1:18<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>5 x 100m FS on 1:35 (swim &lt;1:25)<br \/>\nDB &#8211; all 1:24-1:25<\/li>\n<\/ul>\n<p>Swim Down\u00a0 200m Easy minimum<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 600m Set 1:\u00a0 Kick 6 x 50m Kick choice on 1:15 50 Easy Set 2:\u00a0 EN-1 4 x (25m IM, 75m FS) on 10 sec rest 3 x (50m IM, 100m FS) on 10 sec rest 50 Easy Set &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1526\">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\/1526"}],"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=1526"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1526\/revisions"}],"predecessor-version":[{"id":1528,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1526\/revisions\/1528"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1526"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}