{"id":9320,"date":"2022-09-13T23:39:55","date_gmt":"2022-09-14T03:39:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9320"},"modified":"2022-09-14T23:46:12","modified_gmt":"2022-09-15T03:46:12","slug":"noosa-2022-prep-7-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9320","title":{"rendered":"Noosa 2022 Prep &#8211; 7 Weeks Out &#8211; Tuesday"},"content":{"rendered":"<p>Borden &#8211; AK and Test Set Session<\/p>\n<p>300 as 75swim\/25 kick<\/p>\n<p>2 rounds:<\/p>\n<ul>\n<li>100 drill choice @ 10s rest<\/li>\n<li>100 kick build @ 20s rest<\/li>\n<li>100 swim \u2018perfect\u2019 @ 20s rest<\/li>\n<li>50 easy @ 30s rest<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>2 rounds (round 2 little faster than 1):<\/p>\n<ul>\n<li>400 swim @ 30s rest<\/li>\n<li>300 pull with paddles @ 20s rest<\/li>\n<li>200 kick @ 30s rest<\/li>\n<li>100 swim build<\/li>\n<\/ul>\n<p>ONLY 1 ROUND of the above to fit in TEST SET:<\/p>\n<p>5 x 200 FS on 3:15, swim &lt; 3:00<br \/>\n<strong><span style=\"color: #339966;\">ACTUAL:\u00a0 2:59, 2:56, 2:55, 2:54, 2:52<\/span><\/strong><\/p>\n<p>100 easy<br \/>\nplus 250 easy<\/p>\n<p>TOTAL: 3400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; AK and Test Set Session 300 as 75swim\/25 kick 2 rounds: 100 drill choice @ 10s rest 100 kick build @ 20s rest 100 swim \u2018perfect\u2019 @ 20s rest 50 easy @ 30s rest &nbsp; 2 rounds (round &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9320\">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\/9320"}],"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=9320"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9320\/revisions"}],"predecessor-version":[{"id":9321,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9320\/revisions\/9321"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9320"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}