{"id":2034,"date":"2012-10-14T16:00:03","date_gmt":"2012-10-14T20:00:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2034"},"modified":"2012-10-14T18:24:41","modified_gmt":"2012-10-14T22:24:41","slug":"noosa-race-prep-wk5-sun","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2034","title":{"rendered":"Noosa &#8211; Race Prep WK5 (Sun)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins)<\/li>\n<\/ul>\n<p>Kick: 300m<\/p>\n<ul>\n<li>4 x 50 Fin Kick on 1:00<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1: 600m (50 Recov)<\/p>\n<ul>\n<li>3 x 100 FS on 1:40 (tough &#8211; not warmed up?)<\/li>\n<li>3 x 100 BK on 2:00 (better)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff0000;\"><strong><em>Once again, the Pool is way too hot for training &#8211; over 82F<\/em><\/strong><\/span><\/p>\n<p>Race Pace: 400m (100 Recov)<\/p>\n<ul>\n<li>400m FS Time Trial<br \/>\n<strong><span style=\"color: #0000ff;\">5:56<span style=\"color: #0000ff;\"> <\/span><\/span><span style=\"color: #0000ff;\">or avg 1:29\/100m<\/span><\/strong> (overheating at end)<\/li>\n<li>100 Easy BK<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500m (50 Recov)<\/p>\n<ul>\n<li>4 x 50 BR on 1:10<\/li>\n<\/ul>\n<p>Race Pace: 200m<\/p>\n<ul>\n<li>200m FS Time Trial<br \/>\n<strong><span style=\"color: #0000ff;\">2:44 or avg 1:22\/100m<\/span><\/strong><\/li>\n<li>50 Easy<\/li>\n<li>2 x 100 IM on 2:00 Relatively easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100+ Easy<\/p>\n<p>400 and 200 Time Trials are for calculating<br \/>\nCritical Swim Speed (CSS)<\/p>\n<p>CSS (m\/sec) = (400m &#8211; 200m) \/ (Time400 &#8211; Time 200 in sec)<br \/>\nCSS=200\/(356-164)<br \/>\nCSS=200\/192<br \/>\nCSS=1.04 m\/sec<\/p>\n<p>CSS in sec\/100m = 100 \/ CSS m\/sec<br \/>\nCSS sec\/100m = 100 \/ 1.04<br \/>\nCSS = 96 sec\/100m<br \/>\nor CSS = 1:36 \/ 100m<\/p>\n<p>Seems kind of slow &#8230; but the theory is that training at that speed will improve CSS.<br \/>\nCSS sets would be like 20 x 100m on 15 sec rest or 10 x 200 on 20 sec or 5 x 400 on 30 sec.<\/p>\n<p>1500m Race Pace should equal CSS.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m 3 x (100 FS Pull, 100 BK Fins) Kick: 300m 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 Easy EN-1: 600m (50 Recov) 3 x 100 FS on 1:40 (tough &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2034\">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\/2034"}],"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=2034"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2034\/revisions"}],"predecessor-version":[{"id":2041,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2034\/revisions\/2041"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2034"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}