{"id":1977,"date":"2012-09-27T11:30:13","date_gmt":"2012-09-27T15:30:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1977"},"modified":"2012-09-27T18:41:34","modified_gmt":"2012-09-27T22:41:34","slug":"noosa-race-prep-wk2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1977","title":{"rendered":"Noosa &#8211; Race Prep WK2 (Thurs)"},"content":{"rendered":"<p>Warm Up: 800m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Fins + Paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Set 1 Kick: 400m<\/p>\n<ul>\n<li>2 x 100 Fins Kick on 2:00<br \/>\nFS &#8211; BK<\/li>\n<li>4 x 50 Kick on 1:15<br \/>\nFS &#8211; BR &#8211; BK &#8211; BR<\/li>\n<\/ul>\n<p>Set 2 EN-1: 1100m (150 recov)<\/p>\n<ul>\n<li>5 x 100 FS on 1:45, swim 1:30 or under<br \/>\n(descend from 1:30 to 1:24)<\/li>\n<li>50 Easy<\/li>\n<li>3 x 100 BK on 2:00, swim 1:45 or under<br \/>\n(descend from 1:40)<\/li>\n<li>50 Easy<\/li>\n<li>3 x 100 IM on 2:00, swim 1:45 or under<br \/>\n(descend from 1:40)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3\u00a0 Race Pace: 500m<\/p>\n<ul>\n<li>200 FS on 3:00, swim ~2:50<br \/>\n(act 2:53)<\/li>\n<li>300 FS, swim 4:30<\/li>\n<li>(act 4:40 &#8211; very hot)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4 LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (2 x 25m IM) on 45 sec<br \/>\ni.e. 2 x FL, 2 x BK, 2 x BR, 2 x FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800m 300 FS Pull 300 BK Fins + Paddles 200 IM Drills Set 1 Kick: 400m 2 x 100 Fins Kick on 2:00 FS &#8211; BK 4 x 50 Kick on 1:15 FS &#8211; BR &#8211; BK &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1977\">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\/1977"}],"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=1977"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1977\/revisions"}],"predecessor-version":[{"id":1978,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1977\/revisions\/1978"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1977"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}