{"id":2010,"date":"2012-10-08T16:00:30","date_gmt":"2012-10-08T20:00:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2010"},"modified":"2012-10-09T16:20:15","modified_gmt":"2012-10-09T20:20:15","slug":"noosa-race-prep-wk4-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2010","title":{"rendered":"Noosa &#8211; Race Prep WK4 (Mon)"},"content":{"rendered":"<p>** Pool Temp far too hot for training **<\/p>\n<p>W.U. 800m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Fins and Paddles<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1 900m\u00a0+ Kick 300m (50 Recov)<\/p>\n<ul>\n<li>3 x 100 FS on 1:45<br \/>\n#1 Pull, #2 Fins, #3 Swim<\/li>\n<li>2 x 50 FS Kick on 1:15<\/li>\n<li>3 x 100 BK on 2:00<br \/>\n#1 Pull +15sec, #2 Fins, #3 Swim<\/li>\n<li>2 x 50 BK Kick on 1:15<\/li>\n<li>100 IM on 2:00<\/li>\n<li>200 IM (act 3:30)<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-2 500m (50 Recov)<\/p>\n<ul>\n<li>5 x 100 FS on 1:45<br \/>\nswim 1:25 to 1:27<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Sprint (125m, 125 Recov)<\/p>\n<ul>\n<li>5 x (25 Sprint, 25 Easy) on 1:30<br \/>\n#1, 2 FS float start<br \/>\n#3 BK, #4 BR, #5 FL<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>** Pool Temp far too hot for training ** W.U. 800m 300 FS Pull 300 BK Fins and Paddles 200 IM Drill Set 1:\u00a0 EN-1 900m\u00a0+ Kick 300m (50 Recov) 3 x 100 FS on 1:45 #1 Pull, #2 Fins, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2010\">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\/2010"}],"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=2010"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2010\/revisions"}],"predecessor-version":[{"id":2018,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2010\/revisions\/2018"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2010"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}