{"id":2061,"date":"2012-10-18T06:00:59","date_gmt":"2012-10-18T10:00:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2061"},"modified":"2012-10-18T18:09:10","modified_gmt":"2012-10-18T22:09:10","slug":"noosa-race-prep-wk5-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2061","title":{"rendered":"Noosa &#8211; Race Prep WK5 (Thurs)"},"content":{"rendered":"<p><strong>East Bayfield C.C. Pool<\/strong> Training Session 6:15-8:30<br \/>\n(Don + Rico)<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins) mix in paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m (50 Recov)<\/p>\n<ul>\n<li>4 x 50m Fin Kick on 1:00 (FS, BK, FL, FS)<\/li>\n<li>2 x 50m BR Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1500m (50 Recov)<\/p>\n<ul>\n<li>5 x 300m FS on 5:30<br \/>\n#1 Swim (4:50), #2 Pull (4:40), 3# Swim (4:40)<br \/>\n#4 Fins (4:15), #5 Swim 4:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>L.A.P.: 200m (400m Recov)<\/p>\n<ul>\n<li>4 x (50m BK Sprint, 100m Easy) on 3:30<br \/>\n(actual &#8211; 38.5 sec, 39, 40, 36 with Block start)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 200m<\/p>\n<ul>\n<li>200m IM (act 3:25)<\/li>\n<\/ul>\n<p>Speed with Block Starts:\u00a0 100m Sprint (100 Recov)<\/p>\n<ul>\n<li>4 x (25 Sprint Block Start, 25 Easy) on about 2:00<br \/>\nFS &#8211; 14sec, BR &#8211; 18sec, FL &#8211; 15 sec, BK &#8211; 16 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150m\u00a0<\/p>\n<ul>\n<li>2 x 50 easy kick<\/li>\n<li>50 Easy Swim<\/li>\n<\/ul>\n<p>Work=2300m, Total=3850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield C.C. Pool Training Session 6:15-8:30 (Don + Rico) Warm Up:\u00a0 800m 3 x (100 FS Pull, 100 BK Fins) mix in paddles 200 IM Drills Kick:\u00a0 300m (50 Recov) 4 x 50m Fin Kick on 1:00 (FS, BK, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2061\">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\/2061"}],"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=2061"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2061\/revisions"}],"predecessor-version":[{"id":2062,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2061\/revisions\/2062"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2061"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2061"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2061"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}