{"id":7446,"date":"2019-06-17T00:26:50","date_gmt":"2019-06-17T04:26:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7446"},"modified":"2019-06-17T00:32:29","modified_gmt":"2019-06-17T04:32:29","slug":"noosa-1500-gen-prep-wk-47-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7446","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 4\/7 &#8211; Monday"},"content":{"rendered":"<p><strong><span style=\"text-decoration: underline;\">Recovery Week<\/span><\/strong><\/p>\n<p>Borden Noon &#8211; IM \/ BK Mix<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Kick \/ EN-1 \/ EN-2:\u00a0 350 \/ 800\u00a0\u00a0 (200 Recov)<\/p>\n<ul>\n<li>4\u00a0x 50 BK Fin Kick on 1:00<\/li>\n<li>200 BK on 3:45<\/li>\n<li>2\u00a0x 100 BK on 2:00<\/li>\n<li>50 easy<\/li>\n<li>3\u00a0x 50 FS Fin Kick on 1:00<\/li>\n<li>3\u00a0x 100 IM on 2:00<\/li>\n<li>2\u00a0x 50 IM seq on 1:00<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 250<\/p>\n<ul>\n<li><strong>5\u00a0x 50 FS desc 1-5 from\u00a041\u00a0on 1:00<\/strong><\/li>\n<\/ul>\n<p>LAP:\u00a0 100\u00a0 (100 Recov)<\/p>\n<ul>\n<li>4\u00a0x (25 FS Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down :\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week Borden Noon &#8211; IM \/ BK Mix Warm Up:\u00a0 500 Kick \/ EN-1 \/ EN-2:\u00a0 350 \/ 800\u00a0\u00a0 (200 Recov) 4\u00a0x 50 BK Fin Kick on 1:00 200 BK on 3:45 2\u00a0x 100 BK on 2:00 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7446\">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\/7446"}],"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=7446"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7446\/revisions"}],"predecessor-version":[{"id":7450,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7446\/revisions\/7450"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7446"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}