{"id":2014,"date":"2012-10-09T11:30:03","date_gmt":"2012-10-09T15:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2014"},"modified":"2012-10-09T15:02:46","modified_gmt":"2012-10-09T19:02:46","slug":"noosa-race-prep-wk4-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2014","title":{"rendered":"Noosa &#8211; Race Prep WK4 (Tues)"},"content":{"rendered":"<p>Pool Temp down to a reasonable level.<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Pull with paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Set 1 EN-1:\u00a0 1200m<\/p>\n<ul>\n<li>200 FS<\/li>\n<li>200 FS Pull<\/li>\n<li>200 FS Fins<\/li>\n<li>200 BK<\/li>\n<li>200 BK Pull<\/li>\n<li>200 BK Fins (act. 2:59)<\/li>\n<\/ul>\n<p>Set 2 L.A.P.:\u00a0 200m (400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:00<br \/>\n(act 33-34 sec)<\/li>\n<\/ul>\n<p>Set 3\u00a0 Race Pace: 500m<\/p>\n<ul>\n<li>200 FS under 3:00<\/li>\n<li>300 FS steady (act 4:40 &#8211; poor drop)<\/li>\n<\/ul>\n<p>Swim Down 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pool Temp down to a reasonable level. Warm Up:\u00a0 800m 300 FS Pull 300 BK Pull with paddles 200 IM Drills Set 1 EN-1:\u00a0 1200m 200 FS 200 FS Pull 200 FS Fins 200 BK 200 BK Pull 200 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2014\">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\/2014"}],"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=2014"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2014\/revisions"}],"predecessor-version":[{"id":2016,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2014\/revisions\/2016"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2014"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}