{"id":5758,"date":"2016-10-03T19:36:51","date_gmt":"2016-10-03T23:36:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5758"},"modified":"2016-10-05T01:09:44","modified_gmt":"2016-10-05T05:09:44","slug":"noosa-race-prep-wk-34-tuesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5758","title":{"rendered":"Noosa &#8211; Race Prep WK 3\/4 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Long FS session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1200m<\/p>\n<ul>\n<li>2 x 200 FS Fins on 3:15<\/li>\n<li>2 x 200 FS Pull on 3:15<\/li>\n<li>2 x 200 FS on 3:15, swim 3:00<\/li>\n<\/ul>\n<p>EN-2:\u00a0 1000m<\/p>\n<ul>\n<li>Water Run &#8211; Shallow to Deep<\/li>\n<li>200 FS\u00a0on 3:15, swim 3:00<\/li>\n<li>300 FS on 4:45, swim 4:30<\/li>\n<li>Water Run &#8211; Deep to Shallow, around, Shallow to Deep<\/li>\n<li>300 FS on 4:45, swim 4:30<\/li>\n<li>200 FS Strong, swim &lt;3:00<\/li>\n<li>Water Run &#8211; Deep to Shallow<\/li>\n<\/ul>\n<p>Recovery:\u00a0 100m<\/p>\n<ul>\n<li>100 recovery<\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200m \/\u00a0200 recovery<\/del><\/p>\n<ul>\n<li><del>4\u00a0x (50 FS Sprint, 50 recovery) on 2:15<\/del><\/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 Kick:\u00a0 200m 4 x 50 Fin Kick on 1:00 EN-1:\u00a0 1200m 2 x 200 FS Fins on 3:15 2 x 200 FS Pull on 3:15 2 x 200 FS on 3:15, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5758\">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\/5758"}],"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=5758"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5758\/revisions"}],"predecessor-version":[{"id":5761,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5758\/revisions\/5761"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5758"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}