{"id":2069,"date":"2012-10-21T16:00:01","date_gmt":"2012-10-21T20:00:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2069"},"modified":"2012-10-22T09:58:58","modified_gmt":"2012-10-22T13:58:58","slug":"noosa-race-prep-wk6-sun","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2069","title":{"rendered":"Noosa &#8211; Race Prep WK6 (Sun)"},"content":{"rendered":"<p>2 Weeks today &#8211; Noosa Tri 1500m Relay Swim<\/p>\n<p>1-hr Lane Swim @ Borden (4-5pm)<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins) Mix paddles<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Kick: 300m<\/p>\n<ul>\n<li>200 Kick Fins continuous<\/li>\n<li>2 x 50 BR Kick on 1:10<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1200m (50 Recov)<\/p>\n<ul>\n<li>4 x 100 FS on 1:45<\/li>\n<li>4 x 100 BK on 2:00<\/li>\n<li>4 x 100 IM on 2:00<br \/>\nNo additional breaks &#8211; only what the pace time provides.<\/li>\n<li>50 Eays<\/li>\n<\/ul>\n<p>Speed: 100m (100 Recov)<\/p>\n<ul>\n<li>4+ x (25 Fast, 25 Easy) on 1:30<br \/>\n2x FS, 2x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n<p>Work=1600m, Total=2600m\u00a0 (Chris, Tony, Don)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2 Weeks today &#8211; Noosa Tri 1500m Relay Swim 1-hr Lane Swim @ Borden (4-5pm) Warm Up:\u00a0 800m 3 x (100 FS Pull, 100 BK Fins) Mix paddles 200 IM Drills Kick: 300m 200 Kick Fins continuous 2 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2069\">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\/2069"}],"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=2069"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2069\/revisions"}],"predecessor-version":[{"id":2072,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2069\/revisions\/2072"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2069"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2069"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2069"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}