{"id":1953,"date":"2012-09-20T11:30:58","date_gmt":"2012-09-20T15:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1953"},"modified":"2012-09-20T15:22:48","modified_gmt":"2012-09-20T19:22:48","slug":"noosa-race-prep-wk1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1953","title":{"rendered":"Noosa &#8211; Race Prep WK1 (Thurs)"},"content":{"rendered":"<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Fins<\/li>\n<li>4 x (50 BR, 50 FS)<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Kick 500m<\/p>\n<ul>\n<li>2 x 100 Kick with Fins<\/li>\n<li>4 x 50 Kick (FS, BK, BR)<\/li>\n<li>4 x 25 Kick Fast<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>5 x 100 IM on 2:00, swim 1:41<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace Broken 1000<\/p>\n<ul>\n<li>100 FS on 1:30, swim &lt;1:25 (1:20)<\/li>\n<li>200 FS on 3:15, swim &lt;2:55 (3:00)<\/li>\n<li>200 FS, swim &lt;3:00 (3:01)<\/li>\n<li>100 Easy<\/li>\n<li>300 FS on 4:45, swim &lt;4:30 (4:35)<\/li>\n<li>100 FS on 1:45, swim 1:30 (1:29)<\/li>\n<li>100 FS, swim &lt;1:25 (1:24)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Speed<\/p>\n<ul>\n<li>4 x (25 Fast, 25 Easy) on 1:30 IM Seq<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m 300 FS Pull 300 BK Fins 4 x (50 BR, 50 FS) Set 1:\u00a0 Kick 500m 2 x 100 Kick with Fins 4 x 50 Kick (FS, BK, BR) 4 x 25 Kick Fast 50 Easy Set &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1953\">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\/1953"}],"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=1953"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1953\/revisions"}],"predecessor-version":[{"id":1954,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1953\/revisions\/1954"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1953"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}