{"id":7366,"date":"2019-05-30T10:10:23","date_gmt":"2019-05-30T14:10:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7366"},"modified":"2019-06-03T00:21:45","modified_gmt":"2019-06-03T04:21:45","slug":"nationals-recovery-wk-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7366","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 1\/7 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Kick \/ EN-1:\u00a0 300 \/ 1350<\/p>\n<ul>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>200 BK Fins<\/li>\n<li>2 x 100 BK on 1:55<\/li>\n<li>4 x 50 BK on 1:00<\/li>\n<li>50 easy<\/li>\n<li>50 scull<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>200 FS Pull<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>3\u00a0x 50 IM Seq on 1:05<\/li>\n<li>50 easy<\/li>\n<li>50 scull<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>4 x 50 FS Paddles\/Fins Min Stroke\/Time\u00a0on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><del>EN-2:\u00a0 400<\/del><\/p>\n<ul>\n<li><del>4 x 100 FS on 1:45<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500 Kick \/ EN-1:\u00a0 300 \/ 1350 2 x 50 BK Kick on 1:30 200 BK Fins 2 x 100 BK on 1:55 4 x 50 BK on 1:00 50 easy 50 scull 2 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7366\">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\/7366"}],"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=7366"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7366\/revisions"}],"predecessor-version":[{"id":7375,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7366\/revisions\/7375"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7366"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}