{"id":2002,"date":"2012-10-04T11:30:33","date_gmt":"2012-10-04T15:30:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2002"},"modified":"2012-10-04T15:36:55","modified_gmt":"2012-10-04T19:36:55","slug":"noosa-race-prep-wk3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2002","title":{"rendered":"Noosa &#8211; Race Prep WK3 (Thurs)"},"content":{"rendered":"<p>Warm Up:<\/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>Kick:\u00a0<\/p>\n<ul>\n<li>2 x 100 Fins Kick no board<\/li>\n<li>4 x 50m Kick on 1:15<br \/>\nFS, BR, BK, BR<\/li>\n<\/ul>\n<p>EN-1:<\/p>\n<ul>\n<li>5 x 200 FS on 3:15<br \/>\n#1 Swim (3:00), #2 Pull (2:55), #3 Swim (2:57),<br \/>\n#4 Fins (2:51), #5Swim (2:55)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Race Pace:<\/p>\n<ul>\n<li>3 x 100 FS on 5 sec rest, aim for swim 1:25 or under<br \/>\n1:22, 1:25, 1:27<\/li>\n<li>15 sec<\/li>\n<li>500 FS Steady<br \/>\ntough &#8230; avg 1:35\/100, last 1:32<\/li>\n<\/ul>\n<p>Speed:<\/p>\n<ul>\n<li>4 x 25 IM on 45 sec<\/li>\n<\/ul>\n<p>Ran out of time &#8211; this set should have been<br \/>\n6 x 50 IM seq on 1:30<\/p>\n<p>Swim Down:<\/p>\n<ul>\n<li>50 Easy &#8211; way too little swim down after this workout<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 300 FS Pull 300 BK Fins Paddles 200 IM Drills Kick:\u00a0 2 x 100 Fins Kick no board 4 x 50m Kick on 1:15 FS, BR, BK, BR EN-1: 5 x 200 FS on 3:15 #1 Swim (3:00), &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2002\">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\/2002"}],"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=2002"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2002\/revisions"}],"predecessor-version":[{"id":2003,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2002\/revisions\/2003"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2002"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}