{"id":5690,"date":"2016-09-09T11:30:44","date_gmt":"2016-09-09T15:30:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5690"},"modified":"2016-09-09T16:51:25","modified_gmt":"2016-09-09T20:51:25","slug":"noosa-specifics-wk-89-thursday-3","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5690","title":{"rendered":"Noosa &#8211; Specifics WK 8\/9 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; easy &#8216;recovery&#8217; swim before 2.5km race Sat &amp; Sprint Swim\/Bike Sun<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick: 1000\/250<\/p>\n<ul>\n<li>2 x 50 BK Fin Kick on 1:00<\/li>\n<li>200 BK Fins on 4:00<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>3 x 50 FS Fin Kick on 1:00<\/li>\n<li>200 IM on 4:00<\/li>\n<li><del>3 x 100 IM on 2:00<\/del><\/li>\n<li><del>100 BK recovery<\/del><\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>200 FS on 3:15, swim 2:55<\/li>\n<li><del>2 x 100 FS on 1:40, swim 1:25<\/del><\/li>\n<li><del>100 BK recovery<\/del><\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li><del>2 x<\/del> 50 FS on 1:30, min strokes, min time<\/li>\n<li><del>100 easy<\/del><\/li>\n<li><del>4 x<\/del> (25 Fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; easy &#8216;recovery&#8217; swim before 2.5km race Sat &amp; Sprint Swim\/Bike Sun Warm Up:\u00a0 500m EN-1\/Kick: 1000\/250 2 x 50 BK Fin Kick on 1:00 200 BK Fins on 4:00 3 x 100 BK on 2:00 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5690\">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\/5690"}],"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=5690"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5690\/revisions"}],"predecessor-version":[{"id":5693,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5690\/revisions\/5693"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5690"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}