{"id":9370,"date":"2022-09-29T18:03:22","date_gmt":"2022-09-29T22:03:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9370"},"modified":"2022-10-03T00:23:26","modified_gmt":"2022-10-03T04:23:26","slug":"noosa-2022-prep-5-weeks-out-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9370","title":{"rendered":"Noosa 2022 Prep – 5 Weeks Out – Thursday"},"content":{"rendered":"

Borden Noon – an A.K. Session<\/p>\n

500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim)<\/p>\n

4 x 200 as 50 drill-50 kick-100 swim build @ 3:30\u00a0 (<too short – go for 20 sec)<\/p>\n

4 x 50 breathing every 5 @ 1:00<\/p>\n

 <\/p>\n

6 x 100 hold 400 pace +5 @ 1:45\/1:55\/2:00\/2:15
\n– Don:\u00a0 6 x 100 on 1:45, swim 1:30
\nActual:\u00a0 1:29\u00a0 1:31\u00a0 1:29\u00a0 1:29\u00a0 1:30\u00a0 1:30<\/span><\/strong><\/span><\/p>\n

100 easy<\/p>\n

6×100 hold 400 pace @ 1:45\/1:55\/2:00\/2:15
\n– Don:\u00a0 6 x 100 on 1:45, swim 1:25
\nActual:\u00a0 1:25\u00a0 1:26\u00a0 1:26\u00a0 1:27\u00a0 1:27\u00a0 1:28<\/span><\/span><\/strong><\/p>\n

100 easy<\/p>\n

6×100 hold 400 pace -5 @ 1:45\/1:55\/2:00\/2:15
\n– Don:\u00a0 6 x 100 on 1:45, swim 1:20
\nActual:\u00a0 1:24\u00a0 1:26\u00a0 1:26\u00a0 1:28\u00a0 1:28\u00a0 1:27<\/span><\/span><\/strong><\/p>\n

 <\/p>\n

200 Cool down<\/p>\n

TOTAL: 3700m<\/p>\n","protected":false},"excerpt":{"rendered":"

Borden Noon – an A.K. Session 500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim) 4 x 200 as 50 drill-50 kick-100 swim build @ 3:30\u00a0 (<too short – go for 20 sec) … Continue reading →<\/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\/9370"}],"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=9370"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9370\/revisions"}],"predecessor-version":[{"id":9384,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9370\/revisions\/9384"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9370"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}