{"id":1535,"date":"2011-10-09T14:40:06","date_gmt":"2011-10-09T18:40:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1535"},"modified":"2011-10-09T19:06:28","modified_gmt":"2011-10-09T23:06:28","slug":"noosa-race-prep-wk-34-sun","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1535","title":{"rendered":"Noosa &#8211; Race Prep WK 3\/4 Sun"},"content":{"rendered":"<p>W.U. 500m<\/p>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>5 x 100 FS on 1:45, swim 1:30<\/li>\n<li>2 x 100 BK on 2:00, swim 1:45<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick<\/p>\n<ul>\n<li>4 x 50 Kick on 1:15<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace<\/p>\n<ul>\n<li>200 FS on 3:00, swim 2:45 (act. 2:42)<\/li>\n<li>300 FS, swim 4:15 (act. 4:16)<\/li>\n<li>100 BK Recovery<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>4 x 50 FS on 1:15, swim 35 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>5 x 100 FS on 1:35, swim 1:24 or under<br \/>\n(act. 1:19, 1:22, 1:23, 1:24, 1:22)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100+ Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 500m Set 1:\u00a0 EN-1 5 x 100 FS on 1:45, swim 1:30 2 x 100 BK on 2:00, swim 1:45 Set 2:\u00a0 Kick 4 x 50 Kick on 1:15 Set 3:\u00a0 Race Pace 200 FS on 3:00, swim 2:45 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1535\">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\/1535"}],"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=1535"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1535\/revisions"}],"predecessor-version":[{"id":1539,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1535\/revisions\/1539"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1535"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}