{"id":7562,"date":"2019-07-23T22:53:00","date_gmt":"2019-07-24T02:53:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7562"},"modified":"2019-07-24T17:15:09","modified_gmt":"2019-07-24T21:15:09","slug":"noosa-1500-specifics-wk-29-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7562","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 2\/9 &#8211; Wednesday"},"content":{"rendered":"<p>FS Focus<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>Kick \/ EN-1:\u00a0\u00a0300 \/ 700\u00a0 (50 Recov)<\/p>\n<ul>\n<li>100 FS Kick on 20 sec<\/li>\n<li>50 FS Kick<\/li>\n<li>400 FS Fins \/ Paddles<\/li>\n<li>100 BK Kick on 20 sec<\/li>\n<li>50 BK Kick<\/li>\n<li>200 FS Pull \/ Paddles on 3:30, swim 3:00<\/li>\n<li>100 FS Pull \/ Paddles, swim 1:30<\/li>\n<li>50\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0\u00a0800\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>8\u00a0x 100 FS on 1:40, swim 1:28<br \/>\n<span style=\"color: #0000ff;\">(act:\u00a0 1:29, 1:29, 1:29, 1:28, 1:26, 1:26, 1:25, 1:24)<\/span><br \/>\n<\/strong><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-3:\u00a0\u00a0400\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>4 x 100 FS on 1:35, swim 1:25<br \/>\n<span style=\"color: #0000ff;\">(act:\u00a0 1:23, 1:23, 1:24, 1:21)<\/span><br \/>\n<\/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<br \/>\n<span style=\"color: #0000ff;\">descended to 23 strokes, 30 sec<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Work 2800 + WU\/SD 750 = 3550<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FS Focus Warm Up:\u00a0 550m Kick \/ EN-1:\u00a0\u00a0300 \/ 700\u00a0 (50 Recov) 100 FS Kick on 20 sec 50 FS Kick 400 FS Fins \/ Paddles 100 BK Kick on 20 sec 50 BK Kick 200 FS Pull \/ Paddles &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7562\">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\/7562"}],"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=7562"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7562\/revisions"}],"predecessor-version":[{"id":7576,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7562\/revisions\/7576"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7562"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}