{"id":1923,"date":"2012-09-11T11:30:35","date_gmt":"2012-09-11T15:30:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1923"},"modified":"2012-09-11T18:53:04","modified_gmt":"2012-09-11T22:53:04","slug":"noosa-prep-specifics-wk8-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1923","title":{"rendered":"Noosa Prep &#8211; Specifics WK8 (Tues)"},"content":{"rendered":"<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>2 x (100 IM Drill)<\/li>\n<li>100 FS<\/li>\n<li>100 BK<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>4 x 50 Kick mix on 1:15<\/li>\n<li>4 x 25 Kick mix on 35<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1 (Base Aerobic) 1200m<\/p>\n<ul>\n<li>3 x 200 FS on 3:30<br \/>\nPull, Fins, Swim<\/li>\n<li>2 x 100 Kick Fins<\/li>\n<li>2 x 200 BK<br \/>\nFins, Swim<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP (Lactic Acid Production) 200m (400 recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2 (Anaerobic Threshold)<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:25<\/li>\n<li>4 x 25 IM seq on 15 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>(Pool is too hot for training)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m 200 FS Pull 200 BK Fins 2 x (100 IM Drill) 100 FS 100 BK Kick:\u00a0 300m 4 x 50 Kick mix on 1:15 4 x 25 Kick mix on 35 Set 1:\u00a0 EN-1 (Base Aerobic) 1200m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1923\">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\/1923"}],"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=1923"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1923\/revisions"}],"predecessor-version":[{"id":1924,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1923\/revisions\/1924"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1923"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}