{"id":7735,"date":"2019-09-06T00:23:27","date_gmt":"2019-09-06T04:23:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7735"},"modified":"2019-09-05T21:20:33","modified_gmt":"2019-09-06T01:20:33","slug":"noosa-1500-specifics-wk-89-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7735","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 8\/9 &#8211; Friday"},"content":{"rendered":"<p>East Bayfield 9:30am to 11:30pm &#8211; 2HR session FS Focus<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0\u00a01200\u00a0 (100 Recov)<\/p>\n<ul>\n<li>2 x 200 FS Fins \/ Paddles on 3:00, swim 2:50<\/li>\n<li>2 x 200 FS Pull \/ Paddles on 3:15, swim 3:00<\/li>\n<li>2 x 200 FS\u00a0swim on 3:20, swim 3:05<\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0\u00a01200\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>300 FS on 4:45, swim 4:30<\/strong><\/li>\n<li><strong>2\u00a0x 200 FS on 3:15, swim 3:00<\/strong><\/li>\n<li><strong>5\u00a0x 100 FS on 1:40, swim 1:28 <\/strong><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-3:\u00a0 300\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>6\u00a0x 50 FS on 55<\/strong><strong>, swim 40 <\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 600 (100 recov)<\/p>\n<ul>\n<li>2 x 100 FS Fin Kick on 2:00<\/li>\n<li>2 x 50 FS Fin Kick on 1:00<\/li>\n<li>2\u00a0x 100 BK Fin Kick on 2:00<\/li>\n<li>2\u00a0x 50 Fin Kick on 1:00<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300<\/p>\n<ul>\n<li>6\u00a0x 50 FS Fins\u00a0\/ Paddles Min Strokes\/Min Time ON 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Work\u00a04000 + WU\/SD 700 = 4700<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield 9:30am to 11:30pm &#8211; 2HR session FS Focus Warm Up:\u00a0 500m EN-1:\u00a0\u00a01200\u00a0 (100 Recov) 2 x 200 FS Fins \/ Paddles on 3:00, swim 2:50 2 x 200 FS Pull \/ Paddles on 3:15, swim 3:00 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7735\">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\/7735"}],"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=7735"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7735\/revisions"}],"predecessor-version":[{"id":7737,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7735\/revisions\/7737"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7735"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}