{"id":5699,"date":"2016-09-12T18:01:59","date_gmt":"2016-09-12T22:01:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5699"},"modified":"2016-09-14T15:24:26","modified_gmt":"2016-09-14T19:24:26","slug":"noosa-specifics-wk-99-tuesday-3","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5699","title":{"rendered":"Noosa &#8211; Specifics WK 9\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Long FS session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1000 \/ 200<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>300 FS Fins on 5:00<\/li>\n<li>300 FS on 5:00<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>200 FS Pull on 3:15<\/li>\n<li>200 FS<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:40, swim 1:25 (act:\u00a0 1:24, 1:24, 1:23, 1:23)<\/li>\n<li>100 BK Recovery<\/li>\n<\/ul>\n<p>EN-3:\u00a0 400m<\/p>\n<ul>\n<li>200 FS Fast on 3:00 (act:\u00a0 2:46, 1:21, 1:21)<\/li>\n<li>2 x 100 FS Fast on 1:35<\/li>\n<li>100 BK Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>2x (50 Fast, 50 recovery) (act:\u00a0 41sec for BK&#8230;pretty flat)<\/li>\n<li>2 x (25 Fast, 25 recovery)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m++<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Long FS session Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 1000 \/ 200 2 x 50 FS Kick on 1:30 300 FS Fins on 5:00 300 FS on 5:00 2 x 50 FS Kick on 1:30 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5699\">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\/5699"}],"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=5699"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5699\/revisions"}],"predecessor-version":[{"id":5702,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5699\/revisions\/5702"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5699"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}