{"id":7600,"date":"2019-08-08T23:56:07","date_gmt":"2019-08-09T03:56:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7600"},"modified":"2019-08-09T15:45:09","modified_gmt":"2019-08-09T19:45:09","slug":"noosa-1500-specifics-wk-49-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7600","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 4\/9 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; FS Focus<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick \/ EN-1:\u00a0\u00a0400 \/ 1200\u00a0 (50 Recov)<\/p>\n<ul>\n<li>100 FS Kick on 20 sec<\/li>\n<li>2 x 50 FS Kick on 15<br \/>\n&#8211;<\/li>\n<li>2 x 200 FS Fins \/ Paddles on\u00a03:15<br \/>\n&#8211;<\/li>\n<li>100 BK Kick on 20 sec<\/li>\n<li>2 x 50 BK Kick on 15<br \/>\n&#8211;<\/li>\n<li>4\u00a0x 200 FS\u00a0on 3:30, swim 3:00 &#8211; 3:05<br \/>\n(2x Pull with Paddles, 2x full stoke)<br \/>\n&#8211;<\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0\u00a0500\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>5\u00a0x 100 FS on 1:40, swim 1:26 &#8211; 1:28 (sight every\u00a07 cycles)<br \/>\nact:\u00a0 1:28, 1:28, 1:26, 1:27, 1:26<br \/>\n<\/strong><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-3:\u00a0\u00a0300\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>3\u00a0x 100 FS on 1:35, swim 1:25 or under<br \/>\nact:\u00a0 1:23, 1:24, 1:22<br \/>\n<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>4\u00a0x (50 FS fast, long stroke) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Work\u00a03200 + WU\/SD 750 = 3800<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; FS Focus Warm Up:\u00a0 500m Kick \/ EN-1:\u00a0\u00a0400 \/ 1200\u00a0 (50 Recov) 100 FS Kick on 20 sec 2 x 50 FS Kick on 15 &#8211; 2 x 200 FS Fins \/ Paddles on\u00a03:15 &#8211; 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7600\">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\/7600"}],"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=7600"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7600\/revisions"}],"predecessor-version":[{"id":7608,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7600\/revisions\/7608"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7600"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}