{"id":7467,"date":"2019-06-18T23:29:28","date_gmt":"2019-06-19T03:29:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7467"},"modified":"2019-06-18T23:29:28","modified_gmt":"2019-06-19T03:29:28","slug":"noosa-1500-gen-prep-wk-47-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7467","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 4\/7 &#8211; Friday"},"content":{"rendered":"<p><strong>Recovery Week<\/strong><\/p>\n<p>Borden Noon &#8211; FS Focus<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick \/ EN-1:\u00a0 250 \/ 900\u00a0 (200 Recov)<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:30<\/li>\n<li>150 FS Fins \/ Paddles on 15 sec<\/li>\n<li>3 x 100 FS Fins \/ Paddles on 15 sec<\/li>\n<li>100\u00a0easy<\/li>\n<li>3\u00a0x 50 BK Kick on 1:20<\/li>\n<li>150 FS Pull \/ Paddles on 20<\/li>\n<li>3 x 100 FS Pull \/ Paddles on 1:45<\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 300 \/ 100 Recov<\/p>\n<ul>\n<li><strong>6 x 50 FS on 55sec, swim 40<\/strong><strong>\u00a0<\/strong><\/li>\n<li>100\u00a0easy<\/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>Recovery Week Borden Noon &#8211; FS Focus Warm Up:\u00a0 500m Kick \/ EN-1:\u00a0 250 \/ 900\u00a0 (200 Recov) 3 x 50 FS Kick on 1:30 150 FS Fins \/ Paddles on 15 sec 3 x 100 FS Fins \/ Paddles &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7467\">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\/7467"}],"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=7467"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7467\/revisions"}],"predecessor-version":[{"id":7468,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7467\/revisions\/7468"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7467"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}