{"id":1532,"date":"2011-10-06T10:32:39","date_gmt":"2011-10-06T14:32:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1532"},"modified":"2011-10-06T10:32:39","modified_gmt":"2011-10-06T14:32:39","slug":"noosa-race-prep-wk-34-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1532","title":{"rendered":"Noosa &#8211; Race Prep WK 3\/4 Thurs"},"content":{"rendered":"<p>75% Workout for cold recovery completion<\/p>\n<p>W.U. 600m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>4 x 50m Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>200 FS on 3:30, swim 3:00<\/li>\n<li>2 x 100 FS on 1:45, swim 1:30<\/li>\n<li>50 Easy<\/li>\n<li>2 x 100 IM on 2:00, swim 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace<\/p>\n<ul>\n<li>200 FS on 3:15, swim 2:50<\/li>\n<li>100 FS, swim 1:25<\/li>\n<li>200 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>6 x 25m FS Fast on 45sec, swim 16sec<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 6:\u00a0 EN-2<\/p>\n<ul>\n<li>4 x 100 FS on 1:35, swim 1:24 or under<\/li>\n<\/ul>\n<p>Swim Down 200 Easy min.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>75% Workout for cold recovery completion W.U. 600m Set 1:\u00a0 Kick 4 x 50m Kick on 1:15 50 Easy Set 2:\u00a0 EN-1 200 FS on 3:30, swim 3:00 2 x 100 FS on 1:45, swim 1:30 50 Easy 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1532\">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\/1532"}],"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=1532"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1532\/revisions"}],"predecessor-version":[{"id":1534,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1532\/revisions\/1534"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1532"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}