{"id":2088,"date":"2012-10-25T06:30:46","date_gmt":"2012-10-25T10:30:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2088"},"modified":"2012-10-25T22:32:11","modified_gmt":"2012-10-26T02:32:11","slug":"noosa-race-prep-wk6-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2088","title":{"rendered":"Noosa &#8211; Race Prep WK6 (Thurs)"},"content":{"rendered":"<p>Solo East Bayfield morning session (6:30-8:30 &#8230; 2 hrs!)<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<ul>\n<li>3 x (100 FS Pull, 100 BK Fins)<\/li>\n<li>200 IM Drill<\/li>\n<li>4 x (50 FS, 50 BK)<\/li>\n<\/ul>\n<p>Kick: 400m<\/p>\n<ul>\n<li>4\u00a0x (25 k, 25 S, 25 S, 25 K) continuous<br \/>\nonce each for FS, BK, BR, FL<\/li>\n<\/ul>\n<p>EN-1: 1400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:45<br \/>\n(act 1:27 down to 1:25)<\/li>\n<li>4 x 100 BK on 2:00<br \/>\n(act 1:40 down to 1:35)<\/li>\n<li>4 x 100 IM on 2:00<br \/>\n(act 1:43-1:45)<\/li>\n<li>4\u00a0x 50 BR on 1:10<br \/>\n(act 52-55)<\/li>\n<\/ul>\n<p>LAP: 200m (400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:30<br \/>\nAll 50&#8217;s off\u00a0Blocks<br \/>\n(act 31-32s &#8230; last one had best Breathing control)<\/li>\n<\/ul>\n<p>Race Pace: 200m (100 Recov)<\/p>\n<ul>\n<li>200 IM (block start &#8211; 3:23)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Speed\/Starts: 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (25 Sprint from Blocks, 25 Easy)<br \/>\n(act FL &#8211; 16, BR &#8211; 18, FS &#8211; 13, BK easy after start)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>Work = 2300m, Total=4100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Solo East Bayfield morning session (6:30-8:30 &#8230; 2 hrs!) Warm Up:\u00a0 1000m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drill 4 x (50 FS, 50 BK) Kick: 400m 4\u00a0x (25 k, 25 S, 25 S, 25 K) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2088\">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\/2088"}],"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=2088"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2088\/revisions"}],"predecessor-version":[{"id":2092,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2088\/revisions\/2092"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2088"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}