{"id":7616,"date":"2019-08-12T00:51:49","date_gmt":"2019-08-12T04:51:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7616"},"modified":"2019-08-12T01:21:08","modified_gmt":"2019-08-12T05:21:08","slug":"noosa-1500-specifics-wk-59-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7616","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 5\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Collingwood 8am\u00a0 FS Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 400 (50 recov)<\/p>\n<ul>\n<li>2 x 100 Kick (1x FS, 1x BK)<\/li>\n<li>4 x 50 Kick (2x FS, 2x BK)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0\u00a01200\u00a0 (100 Recov)<\/p>\n<ul>\n<li>400 FS Fins \/ Paddles<\/li>\n<li>300 FS Pull \/ Paddles on 5:00, swim 4:30<\/li>\n<li>5\u00a0x 100 FS\u00a0on 1:45, swim 1:30<\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0\u00a0600\u00a0 (100 Recov)<\/strong><\/p>\n<ul>\n<li><strong>6\u00a0x 100 FS on 1:40, swim 1:28 (sight every\u00a07 cycles) act:<\/strong><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300 \/ 300 Recov<\/p>\n<ul>\n<li>6\u00a0x (50 FS Fins\u00a0\/ Paddles Min Strokes\/Min Time ON 1:00, 50 easy on 1:00)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Work\u00a03200 + WU\/SD 700 = 3900<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 8am\u00a0 FS Session Warm Up:\u00a0 500m Kick:\u00a0 400 (50 recov) 2 x 100 Kick (1x FS, 1x BK) 4 x 50 Kick (2x FS, 2x BK) 50 easy EN-1:\u00a0\u00a01200\u00a0 (100 Recov) 400 FS Fins \/ Paddles 300 FS Pull &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7616\">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\/7616"}],"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=7616"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7616\/revisions"}],"predecessor-version":[{"id":7618,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7616\/revisions\/7618"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7616"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}