{"id":7781,"date":"2019-09-12T23:28:28","date_gmt":"2019-09-13T03:28:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7781"},"modified":"2019-09-13T20:35:05","modified_gmt":"2019-09-14T00:35:05","slug":"noosa-1500-specifics-wk-99-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7781","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 9\/9 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Week &#8211;\u00a0FS Session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1:\u00a0\u00a0900<\/p>\n<ul>\n<li>200 FS Fins\/Paddles on 20 sec rest<\/li>\n<li>2\u00a0x 200 FS Pull on 3:30, swim 3:10<\/li>\n<li>3 x 100 FS on 1:45, swim 1:35<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 600\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>4 x 50 FS on 1:00, swim 44<br \/>\n<span style=\"color: #008000;\">17\/18 strokes for each &#8230; 44 down to 42 &#8230; GOOD<\/span><br \/>\n<\/strong><\/li>\n<li><strong>2 x 100 FS on 1:45, swim 1:30<br \/>\n<span style=\"color: #008000;\">17\/18\/18\/18 and 17\/18\/19\/18 &#8230; 1:29, 1:29 &#8230;\u00a0GOOD<\/span><br \/>\n<\/strong><\/li>\n<li><strong>200 FS swim 3:00<br \/>\n<span style=\"color: #008000;\">Strokes {17, 18, 19, 19, 19, 19} for\u00a02:56 &#8230; GOOD<\/span><br \/>\n<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><strong>Race-Pace:\u00a0 300\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>300 FS for time, aim for 18 stroke\/length avg &lt;4:30<br \/>\n<span style=\"color: #008000;\">Strokes {17, 18, 19 &#8230; 19} for 4:23 &#8230; GOOD &#8230; work on holding 18 strokes ??<\/span><br \/>\n<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>FIN Kick:\u00a0 400<\/p>\n<ul>\n<li>2 x (100\u00a0Kick, 2 x 50 Kick) 1x FS, 1x BK<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0200\u00a0 (150 Recov)<\/p>\n<ul>\n<li><del>4<\/del>\u00a02 x (50 FS Fast, 50 easy) on 20 sec<br \/>\nswim 17\/18 in 17 sec<\/li>\n<\/ul>\n<p>Swim Down :\u00a0 200<\/p>\n<p>Work\u00a01950 + WU\/SD 700 = 2650<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Week &#8211;\u00a0FS Session Warm Up:\u00a0 500 EN-1:\u00a0\u00a0900 200 FS Fins\/Paddles on 20 sec rest 2\u00a0x 200 FS Pull on 3:30, swim 3:10 3 x 100 FS on 1:45, swim 1:35 EN-2:\u00a0 600\u00a0 (100 Recov) 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7781\">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\/7781"}],"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=7781"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7781\/revisions"}],"predecessor-version":[{"id":7786,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7781\/revisions\/7786"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7781"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}