{"id":5626,"date":"2016-07-29T00:10:08","date_gmt":"2016-07-29T04:10:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5626"},"modified":"2016-07-29T13:35:15","modified_gmt":"2016-07-29T17:35:15","slug":"noosa-specifics-wk-29-friday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5626","title":{"rendered":"Noosa &#8211; Specifics WK 2\/9 &#8211; Friday"},"content":{"rendered":"<p>Collingwood early<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>6 x 50m Fin\u00a0Kick on 1:00\u00a0\u00a0&#8211; 3x FS,\u00a03x BK<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800m<\/p>\n<ul>\n<li>4\u00a0x 100 BK on 2:00<\/li>\n<li>4\u00a0x 100 IM on 2:00<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m \/ 150<\/p>\n<ul>\n<li>5\u00a0x 100 FS on 1:40, swim 1:25 (tough &#8230; 1:26-1:27&#8230;tired)<\/li>\n<li>100 BK Recovery<\/li>\n<\/ul>\n<p>EN-3: 400m \/ 150<\/p>\n<ul>\n<li>2 x 200 FS for time on 3:15 &#8230; 2:55, 2:57 (not good)<\/li>\n<li>100 BK Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 300m<\/p>\n<ul>\n<li>6\u00a0x 50\u00a0FS Sprint on 1:30, min time and strokes (35 sec, 35 strokes)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0\u00a0450<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood early Warm Up:\u00a0 500m Kick:\u00a0 300m 6 x 50m Fin\u00a0Kick on 1:00\u00a0\u00a0&#8211; 3x FS,\u00a03x BK EN-1:\u00a0 800m 4\u00a0x 100 BK on 2:00 4\u00a0x 100 IM on 2:00 EN-2:\u00a0 500m \/ 150 5\u00a0x 100 FS on 1:40, swim 1:25 (tough &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5626\">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\/5626"}],"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=5626"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5626\/revisions"}],"predecessor-version":[{"id":5629,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5626\/revisions\/5629"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5626"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}