{"id":1928,"date":"2012-09-13T17:54:01","date_gmt":"2012-09-13T21:54:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1928"},"modified":"2012-09-13T17:54:01","modified_gmt":"2012-09-13T21:54:01","slug":"noosa-prep-specifics-wk8-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1928","title":{"rendered":"Noosa Prep &#8211; Specifics WK8 (Thurs)"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>200 IM Drill<\/li>\n<li>100 BK<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>2 x 100 FS Fins<\/li>\n<li>4 x 50 Fins<\/li>\n<li>100 Fins<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>100 FS on 1:45 (1:30)<\/li>\n<li>200 FS on 3:30 (3:01)<\/li>\n<li>300 FS on 5:00 (4:26)<\/li>\n<li>400 FS Pull (5:55)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP<\/p>\n<ul>\n<li>3 x 50 FS Fast on 50 sec<\/li>\n<li>2 x 50 FS Recov on 60 sec<\/li>\n<li>50 Scull<\/li>\n<li>50 Kick<\/li>\n<li>3 x 50 FS Fast on 50 sec<\/li>\n<li>3\u00a0x 50 FS Recov on 60 sec<\/li>\n<\/ul>\n<p>Set 3:\u00a0Deep water Start<\/p>\n<ul>\n<li>4 x 25 FS Start from float<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 200 FS Pull 200 BK Fins 200 IM Drill 100 BK 100 IM Kick: 2 x 100 FS Fins 4 x 50 Fins 100 Fins Set 1:\u00a0 EN-1 100 FS on 1:45 (1:30) 200 FS on 3:30 (3:01) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1928\">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\/1928"}],"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=1928"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1928\/revisions"}],"predecessor-version":[{"id":1929,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1928\/revisions\/1929"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1928"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}