{"id":5686,"date":"2016-09-07T22:14:39","date_gmt":"2016-09-08T02:14:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5686"},"modified":"2016-09-08T17:46:58","modified_gmt":"2016-09-08T21:46:58","slug":"noosa-specifics-wk-89-thursday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5686","title":{"rendered":"Noosa &#8211; Specifics WK 8\/9 &#8211; Thursday"},"content":{"rendered":"<p>Borden &#8211; long FS session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 250<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:30<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1500<\/p>\n<ul>\n<li>300 FS fins on 5:00, swim 4:25<\/li>\n<li>200 FS fins on 3:15, swim ~2:55<\/li>\n<li>300 FS Pull on 5:00, swim ~4:30<\/li>\n<li>200 FS\u00a0Pull on 3:15, swim ~3:00<\/li>\n<li>300 FS on 5:00, swim 4:30<\/li>\n<li>200 FS, swim 3:00<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 600<\/p>\n<ul>\n<li>6\u00a0x 100 FS on 1:40, swim\u00a01:25 (act:\u00a0 1:26, 1:27, 1:26, 1:24, 1:23, 1:21)<\/li>\n<li><del>100 BK recovery<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200<\/del><\/p>\n<ul>\n<li><del>4\u00a0x (50\u00a0FS Fast) on 1:30\u00a0 min stroke, max speed<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; long FS session Warm Up:\u00a0 500m Kick:\u00a0 250 3 x 50 FS Kick on 1:30 2 x 50 BK Kick on 1:30 50 easy EN-1:\u00a0 1500 300 FS fins on 5:00, swim 4:25 200 FS fins on 3:15, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5686\">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\/5686"}],"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=5686"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5686\/revisions"}],"predecessor-version":[{"id":5689,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5686\/revisions\/5689"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5686"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}