{"id":9339,"date":"2022-09-20T23:58:56","date_gmt":"2022-09-21T03:58:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9339"},"modified":"2022-09-21T00:00:35","modified_gmt":"2022-09-21T04:00:35","slug":"noosa-2022-prep-6-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9339","title":{"rendered":"Noosa 2022 Prep &#8211; 6 Weeks Out &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; an A.K. Session<\/p>\n<p>400 swim warm-up<br \/>\n200 kick<br \/>\n100 build<\/p>\n<p>&nbsp;<\/p>\n<p>6 x 50 drill @ 1:00<\/p>\n<p>4 x 100 with fins as 50 side kick\/50 swim<br \/>\n&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <span style=\"color: #0000ff;\">Don no fins, backstroke kick + swim<\/span><\/p>\n<p>2x<\/p>\n<ul>\n<li>50 build @ 1:00<\/li>\n<li>4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45<\/li>\n<li>50 fast @ 1:30<\/li>\n<\/ul>\n<p><strong><i><span style=\"text-decoration-line: underline;\">Main Set:<\/span><\/i><\/strong><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><strong>3 x 100 swim cruise @ 1:45<\/strong><\/span>\/2:00\/2:15<\/li>\n<li><strong><span style=\"color: #0000ff;\">300 swim hard @ 5:30<\/span><\/strong>\/6:00\/6:30<\/li>\n<li><span style=\"color: #0000ff;\"><strong>3 x 100 swim cruise @ 1:40<\/strong><\/span>\/1:55\/2:10<\/li>\n<li><strong><span style=\"color: #0000ff;\">300 swim hard<\/span><\/strong><br \/>\n<span style=\"color: #339966;\"><strong>Act:\u00a0 300&#8217;s &#8211; 4:19, 4:21 <span style=\"color: #ff0000;\">&#8230; super hard<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p><b>\u00a0<\/b>300 cool down<\/p>\n<p>TOTAL: 3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; an A.K. Session 400 swim warm-up 200 kick 100 build &nbsp; 6 x 50 drill @ 1:00 4 x 100 with fins as 50 side kick\/50 swim &#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Don no fins, backstroke kick + swim 2x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9339\">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\/9339"}],"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=9339"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9339\/revisions"}],"predecessor-version":[{"id":9342,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9339\/revisions\/9342"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9339"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}