{"id":5622,"date":"2016-07-28T09:57:00","date_gmt":"2016-07-28T13:57:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5622"},"modified":"2016-07-29T00:07:01","modified_gmt":"2016-07-29T04:07:01","slug":"noosa-specifics-wk-29-thursday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5622","title":{"rendered":"Noosa &#8211; Specifics WK 2\/9 &#8211; Thursday"},"content":{"rendered":"<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick: 600 \/ 200<\/p>\n<ul>\n<li>2\u00a0x 50 FS Kick<\/li>\n<li>3\u00a0x 100 FS on 1:45<\/li>\n<li>2\u00a0x 50 BK Kick<\/li>\n<li>3\u00a0x 100 BK on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 400\/400<\/p>\n<ul>\n<li>50\u00a0\u00a0\u00a0on <span style=\"color: #0000ff;\"><strong>1:00<\/strong><\/span>,\u00a0\u00a0 swim <strong>0:43 (44)<\/strong><\/li>\n<li>100 on <strong><span style=\"color: #0000ff;\">2:00<\/span><\/strong>,\u00a0\u00a0 swim <strong>1:26 (1:27)<\/strong><\/li>\n<li>150 on <strong><span style=\"color: #0000ff;\">3:00<\/span><\/strong>,\u00a0\u00a0 swim <strong>2:09 (2:08)<\/strong><\/li>\n<li>200 on <strong><span style=\"color: #0000ff;\">4:00<\/span><\/strong>,\u00a0\u00a0 swim <strong>2:52 (2:52)<\/strong><\/li>\n<li>300 on <span style=\"color: #0000ff;\"><strong>6:00<\/strong><\/span>, swim <strong>4:18 (4:20)<\/strong><\/li>\n<li>150 BK Recovery<\/li>\n<\/ul>\n<p>EN-3:\u00a0 300<\/p>\n<ul>\n<li>200 FS fast on 3:00\u00a0 (2:43)<\/li>\n<li>100 FS fast\u00a0 (1:20<\/li>\n<li><del>150 BK Recovery<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200<\/del><\/p>\n<ul>\n<li><del>4\u00a0x 50 FS on 1:30, min Time + Strokes<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m EN-1 \/ Kick: 600 \/ 200 2\u00a0x 50 FS Kick 3\u00a0x 100 FS on 1:45 2\u00a0x 50 BK Kick 3\u00a0x 100 BK on 2:00 50 easy EN-1\/2:\u00a0 400\/400 50\u00a0\u00a0\u00a0on 1:00,\u00a0\u00a0 swim 0:43 (44) 100 on 2:00,\u00a0\u00a0 swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5622\">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\/5622"}],"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=5622"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5622\/revisions"}],"predecessor-version":[{"id":5625,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5622\/revisions\/5625"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5622"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}