{"id":5651,"date":"2016-08-17T20:30:56","date_gmt":"2016-08-18T00:30:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5651"},"modified":"2016-08-17T23:20:42","modified_gmt":"2016-08-18T03:20:42","slug":"noosa-specifics-wk-59-wednesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5651","title":{"rendered":"Noosa &#8211; Specifics WK 5\/9 &#8211; Wednesday"},"content":{"rendered":"<p>Barrie 8:30pm &#8211; 1hr &#8211; solid, sustained session<\/p>\n<p>Warm Up:\u00a0 600m (10 min)<\/p>\n<p>EN-1:\u00a0 1600\u00a0 (30min)<\/p>\n<ul>\n<li>8 x 200 on 3:30 as<br \/>\n50 FS &#8211; 100 BK &#8211; 50 FS for slow-poke<br \/>\n(FS swum at ~1:25\/100 pace, BK at ~1:40<br \/>\nswim time range 3:04-3:07 &#8230; ~25 sec rest)<br \/>\n50 FS &#8211; 100 Kick &#8211; 50 FS for speedy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400\u00a0 (8min)<\/p>\n<ul>\n<li>8\u00a0x 50 FS on 55 sec , swim &lt;40<br \/>\n(last one leaves on 25)<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 \/ 100 recovery\u00a0(6 min)<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 easy) on 1:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<br \/>\nTotal:\u00a0 2850<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Barrie 8:30pm &#8211; 1hr &#8211; solid, sustained session Warm Up:\u00a0 600m (10 min) EN-1:\u00a0 1600\u00a0 (30min) 8 x 200 on 3:30 as 50 FS &#8211; 100 BK &#8211; 50 FS for slow-poke (FS swum at ~1:25\/100 pace, BK at ~1:40 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5651\">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\/5651"}],"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=5651"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5651\/revisions"}],"predecessor-version":[{"id":5654,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5651\/revisions\/5654"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5651"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}