{"id":7679,"date":"2019-08-20T01:11:29","date_gmt":"2019-08-20T05:11:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7679"},"modified":"2019-08-20T01:16:36","modified_gmt":"2019-08-20T05:16:36","slug":"noosa-1500-specifics-wk-69-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7679","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 6\/9 &#8211; Sunday"},"content":{"rendered":"<p>&#8211; Recovery Session (post Wasaga Tri)<\/p>\n<p>Warm Up:\u00a0 900<\/p>\n<ul>\n<li>500m plus<\/li>\n<li>2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)<\/li>\n<\/ul>\n<p>Kick:\u00a0\u00a0400\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>8\u00a0x 50 Fin Kick on 1:00<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>4\u00a0x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30<\/li>\n<li>100 BK recovery<\/li>\n<li>4\u00a0x 100 FS on 1:45 Swim no faster than 1:30<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0250 (125 recovery)<\/p>\n<ul>\n<li>5\u00a0x (50 fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Recovery Session (post Wasaga Tri) Warm Up:\u00a0 900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) Kick:\u00a0\u00a0400\u00a0 (100 Recovery) 8\u00a0x 50 Fin Kick on 1:00 100 BK recovery EN-1:\u00a0 800\u00a0 (200 Recovery) 4\u00a0x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7679\">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\/7679"}],"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=7679"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7679\/revisions"}],"predecessor-version":[{"id":7682,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7679\/revisions\/7682"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7679"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}