{"id":7705,"date":"2019-08-28T15:20:38","date_gmt":"2019-08-28T19:20:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7705"},"modified":"2019-08-28T15:45:16","modified_gmt":"2019-08-28T19:45:16","slug":"noosa-1500-specifics-wk-79-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7705","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 7\/9 &#8211; Thursday"},"content":{"rendered":"<p>Lake or Bracebridge Session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1:\u00a0\u00a0700\u00a0\u00a0 (50 Recov)<\/p>\n<ul>\n<li>4 x 100 BK on 2:00, swim 1:40<\/li>\n<li>3\u00a0x 100 IM on 2:00, swim 1:40<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 500\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>300 FS on 4:45, swim 4:30<\/strong><\/li>\n<li><strong>200 FS,\u00a02:59<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 400 (50 recov)<\/p>\n<ul>\n<li>2 x 100\u00a0Kick on 2:00<\/li>\n<li>4\u00a0x 50\u00a0Kick on 1:00<\/li>\n<\/ul>\n<p><strong>EN-3:\u00a0 200\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>2 x 100 FS on 1:30, swim 1:20<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0300\u00a0 (100 Recov)<\/p>\n<ul>\n<li>4\u00a0x (50 FS Fast on\u00a01:15, swim &lt;40)<\/li>\n<li>100 easy<\/li>\n<li>4 x (25 FS Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down :\u00a0 200<\/p>\n<p>Work 2500 + WU\/SD 700 = 3200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lake or Bracebridge Session Warm Up:\u00a0 500 EN-1:\u00a0\u00a0700\u00a0\u00a0 (50 Recov) 4 x 100 BK on 2:00, swim 1:40 3\u00a0x 100 IM on 2:00, swim 1:40 50 easy EN-2:\u00a0 500\u00a0 (100 Recov) 300 FS on 4:45, swim 4:30 200 FS,\u00a02:59 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7705\">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\/7705"}],"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=7705"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7705\/revisions"}],"predecessor-version":[{"id":7709,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7705\/revisions\/7709"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7705"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}