{"id":7363,"date":"2019-05-29T10:15:20","date_gmt":"2019-05-29T14:15:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7363"},"modified":"2019-06-03T00:21:33","modified_gmt":"2019-06-03T04:21:33","slug":"nationals-recovery-wk-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7363","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 1\/7 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick Drills: 300<\/p>\n<ul>\n<li>2 x 50 Fin Kick (1x FS 1x BK)<\/li>\n<li>2 x 50 Fin Kick &#8211; Left Side down, Right side Back<\/li>\n<li>2 x 50 Fin Kick &#8211; 6-Kick Stroke Down, swim back<\/li>\n<\/ul>\n<p>EN-1: 1500<\/p>\n<ul>\n<li>4 x 50 FS Fins Paddles<\/li>\n<li>2 x 100 FS Fins Paddles<\/li>\n<li>200 FS Fins Paddles<\/li>\n<li>100 BK Fins<\/li>\n<li>50 Scull<\/li>\n<li>4\u00a0x 50 FS Pull Paddles<\/li>\n<li>2 x 100 FS Pull Paddles<\/li>\n<li>200 FS Pull Paddles<\/li>\n<li>100 BK<\/li>\n<li>50 Scull<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>2 x 100 FS on 1:45\u00a0 act:\u00a0 1:24, 1:25<\/li>\n<li>200 FS\u00a0\u00a0 act:\u00a0 2:51<\/li>\n<\/ul>\n<p>SWOLF testing<\/p>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m Kick Drills: 300 2 x 50 Fin Kick (1x FS 1x BK) 2 x 50 Fin Kick &#8211; Left Side down, Right side Back 2 x 50 Fin Kick &#8211; 6-Kick Stroke Down, swim back &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7363\">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\/7363"}],"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=7363"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7363\/revisions"}],"predecessor-version":[{"id":7374,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7363\/revisions\/7374"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7363"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}