{"id":4810,"date":"2015-08-12T10:23:46","date_gmt":"2015-08-12T14:23:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4810"},"modified":"2015-08-13T10:03:20","modified_gmt":"2015-08-13T14:03:20","slug":"noosa-specifics-wk-49-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4810","title":{"rendered":"Noosa &#8211; Specifics WK 4\/9 &#8211; Wednesday"},"content":{"rendered":"<p>Long Aerobic session<\/p>\n<p>Warm Up:\u00a0 400m<\/p>\n<p>EN-1\/2\/Kick mix: 1200 \/ 600 \/ 300<\/p>\n<ul>\n<li>2 x 200 FS Fins on 3:15, swim 3:00<\/li>\n<li>200 FS @ EN-2 swim 2:55 (act 2:52)<\/li>\n<li>2 x 50 Kick<\/li>\n<li>2 x 200 FS Pull on 3:15, swim 3:00<\/li>\n<li>200 FS @ EN-2 swim 2:55 (act 2:52)<\/li>\n<li>2 x 50 Kick<\/li>\n<li>2 x 200 FS on 3:15, swim 3:00<\/li>\n<li>200 FS @ EN-2 swim 2:55 (act 2:49)<\/li>\n<li>2 x 50 Kick<\/li>\n<\/ul>\n<p>EN-2: 500<\/p>\n<ul>\n<li>300 FS\u00a0swim 4:25, on 4:45 (act 4:18)<\/li>\n<li>200 FS (act 2:44)<\/li>\n<\/ul>\n<p><del>LAP:\u00a0 300<\/del><\/p>\n<ul>\n<li><del>6 x (50 FS Strong, 100 Hold Stroke)<\/del><\/li>\n<\/ul>\n<p><del>Swim Down:\u00a0 200<\/del><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long Aerobic session Warm Up:\u00a0 400m EN-1\/2\/Kick mix: 1200 \/ 600 \/ 300 2 x 200 FS Fins on 3:15, swim 3:00 200 FS @ EN-2 swim 2:55 (act 2:52) 2 x 50 Kick 2 x 200 FS Pull on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4810\">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\/4810"}],"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=4810"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4810\/revisions"}],"predecessor-version":[{"id":4814,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4810\/revisions\/4814"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4810"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}