{"id":7513,"date":"2019-07-02T12:15:10","date_gmt":"2019-07-02T16:15:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7513"},"modified":"2019-07-02T12:24:01","modified_gmt":"2019-07-02T16:24:01","slug":"noosa-1500-gen-prep-wk-67-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7513","title":{"rendered":"Noosa 1500 &#8211; Gen Prep WK 6\/7 &#8211; Friday"},"content":{"rendered":"<p>FS Focus<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick \/ EN-1:\u00a0\u00a0300 \/ 1000\u00a0 (100 Recov)<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:30<\/li>\n<li>200 FS Fins \/ Paddles\u00a0on\u00a020 sec<\/li>\n<li>3\u00a0x 100 FS Fins \/ Paddles on 15 sec<\/li>\n<li>50\u00a0easy<\/li>\n<li>3\u00a0x 50 BK Kick on 1:20<\/li>\n<li>200 FS Pull \/ Paddles on 20<\/li>\n<li>3\u00a0x 100 FS Pull \/ Paddles on 1:45<\/li>\n<li>50\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 350\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>3 x 100 FS on 1:40, swim 1:25 (or 15 sec)<\/strong><\/li>\n<li><strong>50 FS, swim 40<\/strong><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-3:\u00a0 450\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>150 FS on 2:30, swim 2:05<\/strong><\/li>\n<li><strong>6 x 50 FS\u00a0on 50, swim 40<\/strong><\/li>\n<li>100 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>FS Focus Warm Up:\u00a0 500m Kick \/ EN-1:\u00a0\u00a0300 \/ 1000\u00a0 (100 Recov) 3 x 50 FS Kick on 1:30 200 FS Fins \/ Paddles\u00a0on\u00a020 sec 3\u00a0x 100 FS Fins \/ Paddles on 15 sec 50\u00a0easy 3\u00a0x 50 BK Kick on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7513\">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\/7513"}],"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=7513"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7513\/revisions"}],"predecessor-version":[{"id":7518,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7513\/revisions\/7518"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7513"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}