{"id":7771,"date":"2019-09-10T23:39:44","date_gmt":"2019-09-11T03:39:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7771"},"modified":"2019-09-11T23:26:04","modified_gmt":"2019-09-12T03:26:04","slug":"noosa-1500-specifics-wk-99-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7771","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 9\/9 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Session<\/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>EN-1:\u00a0 500\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>3\u00a0x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30<\/li>\n<li>100 BK recovery<\/li>\n<li>2\u00a0x 100 FS on 1:45 Swim no faster than 1:30<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 250 (50 recovery)<\/p>\n<ul>\n<li><strong>5 x 50 FS on 1:00, swim 44\u00a0<\/strong> ** Count Strokes ** [38 or under]<br \/>\n<strong><span style=\"color: #008000;\">act:\u00a0 17\/18 stroke count and two 17\/17<\/span><\/strong><br \/>\n<strong><span style=\"color: #008000;\">\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 44, 43, 42, 41, 41<\/span><\/strong><br \/>\n<strong><span style=\"color: #ff6600;\">***Target 17\/18 for 50&#8217;s on 55 sec, swimming 41-42<\/span><\/strong><br \/>\n<strong><span style=\"color: #ff6600;\">*** and 17\/18\/18\/18 for 100&#8217;s on 1:35, swimming 1:24-1:25<\/span><\/strong><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0\u00a0300\u00a0 (50 Recovery)<\/p>\n<ul>\n<li>6\u00a0x 50 Fin Kick on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0200 (150 recovery)<\/p>\n<ul>\n<li>2\u00a0x (50 fast, 25 easy) continuous<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Session Warm Up:\u00a0 900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) EN-1:\u00a0 500\u00a0 (200 Recovery) 3\u00a0x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7771\">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\/7771"}],"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=7771"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7771\/revisions"}],"predecessor-version":[{"id":7775,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7771\/revisions\/7775"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7771"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}