{"id":4749,"date":"2015-07-20T23:09:09","date_gmt":"2015-07-21T03:09:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4749"},"modified":"2015-07-21T20:16:06","modified_gmt":"2015-07-22T00:16:06","slug":"noosa-specifics-wk-19-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4749","title":{"rendered":"Noosa &#8211; Specifics WK 1\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; long FS session + weights<\/p>\n<p>Warm Up:\u00a0 400m<\/p>\n<p>Recovery:\u00a0 250m<\/p>\n<ul>\n<li>50 easy kick<\/li>\n<li>200 FS<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1600<\/p>\n<ul>\n<li>400 FS, aim for 6:00 (act 5:59)<\/li>\n<li>300 FS\u00a0Pull\u00a0on 4:45 swim 4:30 (act 4:28)<br \/>\n100 FS swim 1:28<\/li>\n<li>2 x 200 FS (1x Pull)\u00a0on 3:15, swim 2:55 (act 2:58, 2:59)<\/li>\n<li>4 x 100 FS Fins on 1:45, swim 1:28<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>4 x 100 FS on 1:40, swim 1:25 (all 1:24-1:25)<\/li>\n<li>150 recovery<\/li>\n<\/ul>\n<p>EN-3:\u00a0 <del>500<\/del> 400<\/p>\n<ul>\n<li><del>10<\/del> 8\u00a0x\u00a050 FS on\u00a060 sec, swim 35-37sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; long FS session + weights Warm Up:\u00a0 400m Recovery:\u00a0 250m 50 easy kick 200 FS EN-1:\u00a0 1600 400 FS, aim for 6:00 (act 5:59) 300 FS\u00a0Pull\u00a0on 4:45 swim 4:30 (act 4:28) 100 FS swim 1:28 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4749\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/4749"}],"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=4749"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4749\/revisions"}],"predecessor-version":[{"id":4752,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4749\/revisions\/4752"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4749"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}