{"id":7668,"date":"2019-08-20T00:51:22","date_gmt":"2019-08-20T04:51:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7668"},"modified":"2019-08-20T01:00:50","modified_gmt":"2019-08-20T05:00:50","slug":"noosa-1500-specifics-wk-69-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7668","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 6\/9 &#8211; Thursday"},"content":{"rendered":"<p>IM\/BK Mix session &#8211; ** Recovery Week **<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Kick:\u00a0 400 (50 recov)<\/p>\n<ul>\n<li>2 x 100 Fin Kick on 2:00<\/li>\n<li>4\u00a0x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>EN-1:\u00a0\u00a0700\u00a0\u00a0 (100 Recov)<\/p>\n<ul>\n<li>3 x (100 BK on 2:00, 100 IM on 2:00)<\/li>\n<li>100 BK<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 400\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>400 FS,\u00a0swim &lt;6:10<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0250\u00a0 (250 Recov)<\/p>\n<ul>\n<li>5 x 100 on 2:00 swum as:<br \/>\n#1 50 Fast 50 easy<br \/>\n#2 25 easy, 50 Fast, 25 easy<br \/>\n#3 50 easy, 50 Fast<br \/>\n#4 25 easy, 50 Fast, 25 easy<br \/>\n#5 50 Fast, 50 easy<\/li>\n<\/ul>\n<p>Swim Down :\u00a0 200<\/p>\n<p>Work 2050 + WU\/SD 700 = 2750<\/p>\n","protected":false},"excerpt":{"rendered":"<p>IM\/BK Mix session &#8211; ** Recovery Week ** Warm Up:\u00a0 500 Kick:\u00a0 400 (50 recov) 2 x 100 Fin Kick on 2:00 4\u00a0x 50 Fin Kick on 1:00 EN-1:\u00a0\u00a0700\u00a0\u00a0 (100 Recov) 3 x (100 BK on 2:00, 100 IM on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7668\">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\/7668"}],"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=7668"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7668\/revisions"}],"predecessor-version":[{"id":7673,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7668\/revisions\/7673"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7668"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}