{"id":4804,"date":"2015-08-11T10:19:25","date_gmt":"2015-08-11T14:19:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4804"},"modified":"2015-08-11T16:03:48","modified_gmt":"2015-08-11T20:03:48","slug":"noosa-specifics-wk-49-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4804","title":{"rendered":"Noosa &#8211; Specifics WK 4\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Warm Up:\u00a0 400m<\/p>\n<p>EN-1 \/ Kick: 1100\/300<\/p>\n<ul>\n<li>3 x 200 FS (Fins, Pull, swim)<\/li>\n<li>2\u00a0x 50 Kick<\/li>\n<li>5 x 100 FS on 1:45, swim 1:28<br \/>\n&#8230; (act all 1:29 &#8230; and tough)<\/li>\n<li>2\u00a0x 50 Kick<\/li>\n<li>50 recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:25<br \/>\n&#8230; (act 1:18, 1:25, 1:24, 1:24, 1:24)<\/li>\n<li>2 x 50 Kick<\/li>\n<\/ul>\n<p>EN-3:\u00a0 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:20<br \/>\n&#8230; (act 1:18, 1:19, 1:19, 1:18, 1:18)<\/li>\n<li><del>100 BK recovery<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200m<\/del><\/p>\n<ul>\n<li><del>4 x (50 FS Fast, 100 hold)<\/del><\/li>\n<\/ul>\n<p><del>Swim Down:\u00a0 200<\/del><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 400m EN-1 \/ Kick: 1100\/300 3 x 200 FS (Fins, Pull, swim) 2\u00a0x 50 Kick 5 x 100 FS on 1:45, swim 1:28 &#8230; (act all 1:29 &#8230; and tough) 2\u00a0x 50 Kick 50 recovery EN-2:\u00a0 500m 5 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4804\">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\/4804"}],"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=4804"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4804\/revisions"}],"predecessor-version":[{"id":4808,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4804\/revisions\/4808"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4804"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}