{"id":9366,"date":"2022-09-27T17:59:08","date_gmt":"2022-09-27T21:59:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9366"},"modified":"2022-10-03T00:24:15","modified_gmt":"2022-10-03T04:24:15","slug":"noosa-2022-prep-5-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9366","title":{"rendered":"Noosa 2022 Prep &#8211; 5 Weeks Out &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; an A.K. Session<\/p>\n<p>500 warm-up as 4 x (100 swim\/25 drill)<\/p>\n<p>5 x 100 as (25 kick &#8211; 50 drill &#8211; 25 swim build) @ 2:00\/2:15<\/p>\n<p>&nbsp;<\/p>\n<p><i>2 Rounds (all at 15sec rest between):<\/i><\/p>\n<ul>\n<li>50 kick<\/li>\n<li>50 Single Arm Drill<\/li>\n<li>50 6 kicks \u2013 1 pull<\/li>\n<li>50 6 kicks \u2013 3 pull<\/li>\n<li>50 DPS<\/li>\n<\/ul>\n<p>6&#215;25 as 1 fast\/1 easy @ 35 or 40<br \/>\n<strong><i><span style=\"text-decoration: underline;\">Main Set:<\/span><\/i><\/strong><\/p>\n<p>2 Rounds:<\/p>\n<ul>\n<li><strong>2 x 300 @ <span style=\"color: #0000ff;\">5:00<\/span><\/strong>\/5:30\/6:00\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <span style=\"color: #0000ff;\"><strong>Don:\u00a0 400 Pace = 1:25\/100<\/strong><\/span><br \/>\n&#8211; R1 = #1 400m Pace + 10; #2 400m Pace +5<br \/>\n<span style=\"color: #0000ff;\"><strong>Don: #1 <\/strong>1:35\/100<strong>=4:45\u00a0 \u00a0 #2 <\/strong>1:30\/100<strong>=4:30<br \/>\n<\/strong><\/span><span style=\"color: #008080;\"><strong>Actual:\u00a0 4:46 and 4:30<\/strong><\/span><br \/>\n&#8211; R2 = #1 400m pace +5; #2 400m Pace<br \/>\n<span style=\"color: #0000ff;\"><strong>Don: #3\u00a0<\/strong>1:30\/100<strong>=4:30\u00a0 \u00a0 #4\u00a0<\/strong>1:25\/100<strong>=4:15<br \/>\n<span style=\"color: #008080;\">Actual:\u00a0 4:31 and 4:21 <\/span><\/strong><span style=\"color: #008080;\">(max effort req&#8217;d for 4:21)<\/span><\/span><\/li>\n<li>1 x 100 easy @ <span style=\"color: #0000ff;\"><strong>2:30<\/strong><\/span>\/3:00<\/li>\n<\/ul>\n<p><i>**Example: 400m goal pace is 1:25, therefore round 1 pace+10 = 1:35 so goal 300m time is 4:45<\/i><\/p>\n<p>&nbsp;<\/p>\n<p>150 cool down<\/p>\n<p>TOTAL: 3200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; an A.K. Session 500 warm-up as 4 x (100 swim\/25 drill) 5 x 100 as (25 kick &#8211; 50 drill &#8211; 25 swim build) @ 2:00\/2:15 &nbsp; 2 Rounds (all at 15sec rest between): 50 kick 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9366\">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\/9366"}],"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=9366"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9366\/revisions"}],"predecessor-version":[{"id":9382,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9366\/revisions\/9382"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9366"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}