{"id":2025,"date":"2012-10-11T11:30:07","date_gmt":"2012-10-11T15:30:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2025"},"modified":"2012-10-11T16:38:30","modified_gmt":"2012-10-11T20:38:30","slug":"noosa-race-prep-wk4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2025","title":{"rendered":"Noosa &#8211; Race Prep WK4 (Thurs)"},"content":{"rendered":"<p>Warm Up: 800m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins)<\/li>\n<li>200 IM Drills<br \/>\n&#8211; 50 1-arm FL Fins<br \/>\n&#8211; 50 1-arm above water BK Fins<br \/>\n&#8211; 50 BR<br \/>\n&#8211; 50 1-arm Board FS<\/li>\n<\/ul>\n<p>Set 1 Kick: 300m<\/p>\n<ul>\n<li>4 x 50 Fin Kick on 1:00<br \/>\nFS, BK, FL, FS<\/li>\n<li>2 x 50 BR Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2 EN-1:\u00a0 1100m<\/p>\n<ul>\n<li>5 x 100 FS on 1:45, swim 1:30 or under<\/li>\n<li>3\u00a0x 100 BK on 2:00, swim 1:45 or under<\/li>\n<li>3 x 100 IM on 2:00, swim 1:45 or under<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 LAP:\u00a0 150m (150m Recov)<\/p>\n<ul>\n<li>3 x (50 IM seq fast, 50 Easy) on 2:30<br \/>\nFL-BK (45s), BK-BR (45s), BR-FS, 40s)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Race Pace 1000m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:25<\/li>\n<li>100 BK Easy<\/li>\n<li>2 x 200 FS on 3:15<br \/>\nact 2:58, 3:02<\/li>\n<li>100 FS as fast as possible<br \/>\nact 1:25<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>150 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drills &#8211; 50 1-arm FL Fins &#8211; 50 1-arm above water BK Fins &#8211; 50 BR &#8211; 50 1-arm Board FS Set 1 Kick: 300m 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2025\">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\/2025"}],"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=2025"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2025\/revisions"}],"predecessor-version":[{"id":2026,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2025\/revisions\/2026"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2025"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2025"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2025"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}