{"id":7433,"date":"2019-06-13T00:28:14","date_gmt":"2019-06-13T04:28:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7433"},"modified":"2019-06-14T19:28:54","modified_gmt":"2019-06-14T23:28:54","slug":"noosa-1500-gen-prep-wk-37-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7433","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 3\/7 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; FS Focus<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick \/ EN-1:\u00a0 300 \/ 1100\u00a0 (100 Recov)<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:25<\/li>\n<li>6 x 100 FS Fins \/ Paddles on 15 sec rest (swim 1:15, go 1:30)\u00a0\u00a0 <strong>(act:\u00a0 1:14 &#8211; 1:15,\u00a0ALL going\u00a0<span style=\"color: #ff0000;\">on 1:30<span style=\"color: #000000;\">)<\/span><\/span><\/strong><\/li>\n<li>50\u00a0easy<\/li>\n<li>3 x 50 BK Kick on 1:20<\/li>\n<li>5 x 100 FS Pull \/ Paddles on 15 sec rest (swim &lt;1:30, go 1:45)\u00a0 <strong>(act:\u00a0 1:24, 1:24, 1:23, 1:23, 1:22\u00a0 ALL going <span style=\"color: #ff0000;\">on 1:40<\/span>)<\/strong><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500 \/ 50 Recov<\/p>\n<ul>\n<li><strong>3\u00a0x 100 FS on 1:45, swim 1:25\u00a0\u00a0(act:\u00a0 1:24, 1:24, 1:24)<br \/>\ndirectly to:<br \/>\n<\/strong><\/li>\n<li><strong>200 FS\u00a0\u00a0 (act: 2:48)<\/strong><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 \/ 200 Recov<\/p>\n<ul>\n<li>4 x (50 FS Fins, 50 easy)\u00a0\/ paddles Min Strokes\/Min Time<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; FS Focus Warm Up:\u00a0 500m Kick \/ EN-1:\u00a0 300 \/ 1100\u00a0 (100 Recov) 3 x 50 FS Kick on 1:25 6 x 100 FS Fins \/ Paddles on 15 sec rest (swim 1:15, go 1:30)\u00a0\u00a0 (act:\u00a0 1:14 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7433\">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\/7433"}],"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=7433"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7433\/revisions"}],"predecessor-version":[{"id":7439,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7433\/revisions\/7439"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7433"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}