{"id":7865,"date":"2019-09-29T23:57:40","date_gmt":"2019-09-30T03:57:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7865"},"modified":"2019-09-30T00:09:15","modified_gmt":"2019-09-30T04:09:15","slug":"noosa-1500-race-prep-wk-35-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7865","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 3\/5 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Race Prep Main set for the 1000<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 600 (200 Recov)<\/p>\n<ul>\n<li>200 FS Pull on 3:15, swim &lt;3:05<\/li>\n<li>100 FS Pull on 1:45, swim 1:30<\/li>\n<li>200 FS on 3:20, swim &lt;3:05<\/li>\n<li>100 FS, swim 1:30<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p><strong>Race Pace:\u00a0 800<\/strong> (200 Recov)<\/p>\n<ul>\n<li>25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top<\/li>\n<li><strong><strong><strong>2 x 200 FS on\u00a03:15, swim 3:00<\/strong><\/strong><\/strong><\/li>\n<li>Out, 35m Deck Walk, 25m FS Sprint<\/li>\n<li><strong><strong><strong>2 x 200 FS on\u00a03:15, swim 3:00<\/strong><\/strong><\/strong><\/li>\n<li>Out 35m Deck Walk,\u00a025 easy<\/li>\n<li>150 Recov mix FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>2 x (50 FS Fast, 50 FS Recovery) on 2:15\u00a0 (hold Stroke Count)<\/li>\n<li>4 x (35 Deck Walk, 25 FS Sprint) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Race Prep Main set for the 1000 Warm Up:\u00a0 800 EN-1:\u00a0 600 (200 Recov) 200 FS Pull on 3:15, swim &lt;3:05 100 FS Pull on 1:45, swim 1:30 200 FS on 3:20, swim &lt;3:05 100 FS, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7865\">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\/7865"}],"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=7865"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7865\/revisions"}],"predecessor-version":[{"id":7870,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7865\/revisions\/7870"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7865"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}