{"id":5013,"date":"2015-10-15T00:14:40","date_gmt":"2015-10-15T04:14:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5013"},"modified":"2015-10-15T04:10:49","modified_gmt":"2015-10-15T08:10:49","slug":"noosa-race-prep-wk-44-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5013","title":{"rendered":"Noosa &#8211; Race Prep WK 4\/4 &#8211; Thursday"},"content":{"rendered":"<p>University of Sunshine Coast Pool &#8211; Race Pace session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 800m<\/p>\n<ul>\n<li>200 FS Pull on 3:15<\/li>\n<li>200 BK on 15 sec<\/li>\n<li>200 FS on 3:15<\/li>\n<li>200 FS-IM<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 900m<\/p>\n<ul>\n<li>200 FS Fast on 3:15, swim 2:55 (act:\u00a0 2:55)<\/li>\n<li>300 FS Strong on 5:00, swim 4:30 or under (act:\u00a0 4:31)<\/li>\n<li>Out at shallow end &#8211; run around to deep end &#8211; dive in &#8211; 50 BK Fast (strong kick)<\/li>\n<li>200 FS Strong on 3:15, swim 3:00 or under (act:\u00a0 3:03)<\/li>\n<li>200 FS Strong, swim 3:00 or under (act:\u00a0 3:03)<\/li>\n<li>Out at shallow end &#8211; run aound to deep end to finish<\/li>\n<\/ul>\n<p>Recovery:\u00a0 400m<\/p>\n<ul>\n<li>400 BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m (150 recovery)<\/p>\n<ul>\n<li>3 x 50 (FS Sprint, 50 recovery)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+ (act: 400m)<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/connect.garmin.com\/activity\/embed\/928282807\" height=\"270\" width=\"465\" frameborder=\"0\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>University of Sunshine Coast Pool &#8211; Race Pace session Warm Up:\u00a0 600m EN-1:\u00a0 800m 200 FS Pull on 3:15 200 BK on 15 sec 200 FS on 3:15 200 FS-IM Race Pace:\u00a0 900m 200 FS Fast on 3:15, swim 2:55 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5013\">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\/5013"}],"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=5013"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5013\/revisions"}],"predecessor-version":[{"id":5019,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5013\/revisions\/5019"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5013"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}