{"id":1541,"date":"2011-10-11T16:50:59","date_gmt":"2011-10-11T20:50:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1541"},"modified":"2011-10-11T16:50:59","modified_gmt":"2011-10-11T20:50:59","slug":"noosa-race-prep-wk-44-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1541","title":{"rendered":"Noosa &#8211; Race Prep WK 4\/4 Tues"},"content":{"rendered":"<div>East Bayfield Pool Session<\/div>\n<div>\u00a0<\/div>\n<div>W.U. 900m<\/div>\n<div>\u00a0<\/div>\n<div>Set 1:\u00a0 Kick<\/div>\n<ul>\n<li>\n<div>6 x 50m fin Kick on 1:00<\/div>\n<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>\n<div>5 x 100 FS on 1:45, swim 1:30 or under<\/div>\n<\/li>\n<li>\n<div>2 x 100 BK on 2:00, swim 1:45<\/div>\n<\/li>\n<li>\n<div>3 x 100 IM on 2:00, swim 1:40<\/div>\n<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace<\/p>\n<ul>\n<li>\n<div>5 x 100 FS on 1:35, swim under 1:25<\/div>\n<\/li>\n<li>\n<div>100 BK Easy<\/div>\n<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>\n<div>4 x 50m FS Fast on 1:15, swim 35<\/div>\n<\/li>\n<li>\n<div>100 BK EAsy<\/div>\n<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Race Pace<\/p>\n<ul>\n<li>\n<div>2 x 200 FS on 3:15, swim 2:50<\/div>\n<\/li>\n<li>\n<div>100 FS, swim &lt;1:25<\/div>\n<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500 Easy<\/p>\n<div>\u00a0<\/div>\n<div>\u00a0<\/div>\n<div>\u00a0<\/div>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield Pool Session \u00a0 W.U. 900m \u00a0 Set 1:\u00a0 Kick 6 x 50m fin Kick on 1:00 Set 2:\u00a0 EN-1 5 x 100 FS on 1:45, swim 1:30 or under 2 x 100 BK on 2:00, swim 1:45 3 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1541\">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\/1541"}],"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=1541"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1541\/revisions"}],"predecessor-version":[{"id":1546,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1541\/revisions\/1546"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1541"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}