{"id":5630,"date":"2016-08-03T00:46:12","date_gmt":"2016-08-03T04:46:12","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5630"},"modified":"2016-08-03T18:52:02","modified_gmt":"2016-08-03T22:52:02","slug":"noosa-specifics-wk-39-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5630","title":{"rendered":"Noosa &#8211; Specifics WK 3\/9 &#8211; Wednesday"},"content":{"rendered":"<p>Recovery Week<\/p>\n<p>Collingwood early<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 800m \/ 200<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>3\u00a0x 100 BK on 2:00<\/li>\n<li>2 x 50 BK Kick on 1:20<\/li>\n<li>3\u00a0x 100 IM on 2:00<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m \/ 50<\/p>\n<ul>\n<li>4\u00a0x 100 FS on 1:40, swim 1:25 &#8211; tough<\/li>\n<li>50 BK Recovery<\/li>\n<\/ul>\n<p>EN-3: 200m \/ 50<\/p>\n<ul>\n<li>4 x 50 FS on 50sec, swim 40<\/li>\n<li>50 BK Recovery<\/li>\n<\/ul>\n<p>LAP: \u00a0200m<\/p>\n<ul>\n<li>4\u00a0x 50\u00a0FS Sprint on 1:30, min time + strokes<\/li>\n<\/ul>\n<p>Swim Down:\u00a0\u00a0250<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week Collingwood early Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 800m \/ 200 2 x 50 FS Kick on 1:30 3\u00a0x 100 BK on 2:00 2 x 50 BK Kick on 1:20 3\u00a0x 100 IM on 2:00 EN-2:\u00a0 400m \/ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5630\">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\/5630"}],"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=5630"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5630\/revisions"}],"predecessor-version":[{"id":5636,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5630\/revisions\/5636"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5630"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}