{"id":5637,"date":"2016-08-04T00:08:36","date_gmt":"2016-08-04T04:08:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5637"},"modified":"2016-08-04T00:08:36","modified_gmt":"2016-08-04T04:08:36","slug":"noosa-specifics-wk-39-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5637","title":{"rendered":"Noosa &#8211; Specifics WK 3\/9 &#8211; Thursday"},"content":{"rendered":"<p>Long Aerobic FS session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery:\u00a0 300m<\/p>\n<ul>\n<li>4\u00a0x (25 Kick, 25 Drill, 25 swim)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1000<\/p>\n<ul>\n<li>200 Fins on 3:30<\/li>\n<li>100 FS<\/li>\n<li>200 Pull on 3:30<\/li>\n<li>100 FS<\/li>\n<li>2 x 200 FS on 3:30<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>4 x 100 FS on 1:40, swim 1:25 &#8230; all 1:25<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>2\u00a0x (25\u00a0FS Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long Aerobic FS session Warm Up:\u00a0 500m Recovery:\u00a0 300m 4\u00a0x (25 Kick, 25 Drill, 25 swim) EN-1:\u00a0 1000 200 Fins on 3:30 100 FS 200 Pull on 3:30 100 FS 2 x 200 FS on 3:30 EN-2:\u00a0 400 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5637\">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\/5637"}],"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=5637"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5637\/revisions"}],"predecessor-version":[{"id":5638,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5637\/revisions\/5638"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5637"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}