{"id":7473,"date":"2019-06-24T00:13:13","date_gmt":"2019-06-24T04:13:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7473"},"modified":"2019-06-24T00:24:16","modified_gmt":"2019-06-24T04:24:16","slug":"noosa-1500-gen-prep-wk-57-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7473","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 5\/7 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; IM \/ BK Mix<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Kick:\u00a0 400 (50 recov)<\/p>\n<ul>\n<li>100 BK Fins on 1:45<\/li>\n<li>2 x 50 BK Fins on 1:00<\/li>\n<li>100 FS Fins on 2:00<\/li>\n<li>2 x 50 FS Fins on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0\u00a01000\u00a0\u00a0 (100 Recov)<\/p>\n<ul>\n<li>200 BK on 3:45, swim 2:25<\/li>\n<li>3\u00a0x 100 BK on 2:00, swim 1:38<\/li>\n<li>50 easy<\/li>\n<li>5\u00a0x 100 IM on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 200\u00a0 (50 Recov)<\/p>\n<ul>\n<li><strong>4\u00a0x 50 FS\u00a0on 55sec, swim 40<\/strong><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150\u00a0 (150 Recov)<\/p>\n<ul>\n<li>50 FS Fast, 50 easy<\/li>\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>Borden Noon &#8211; IM \/ BK Mix Warm Up:\u00a0 500 Kick:\u00a0 400 (50 recov) 100 BK Fins on 1:45 2 x 50 BK Fins on 1:00 100 FS Fins on 2:00 2 x 50 FS Fins on 1:00 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7473\">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\/7473"}],"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=7473"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7473\/revisions"}],"predecessor-version":[{"id":7476,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7473\/revisions\/7476"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7473"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7473"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7473"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}