{"id":9407,"date":"2022-10-04T23:03:35","date_gmt":"2022-10-05T03:03:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9407"},"modified":"2022-10-08T20:24:20","modified_gmt":"2022-10-09T00:24:20","slug":"noosa-2022-prep-4-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9407","title":{"rendered":"Noosa 2022 Prep &#8211; 4 Weeks Out &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; an A.K. Session<\/p>\n<p>5 x 100 warm-up (1 swim\/1 kick\/1 pull\/2 choice) @ 30s rest<\/p>\n<p>200 Drill\/swim by 25<\/p>\n<p>4 x 200 pull with paddles breathing every 5 @ 3:45\/4:00\/4:20<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\"><strong><i>2 rounds:<\/i><\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><strong>6 x 50<\/strong><\/span> free best average <strong><span style=\"color: #0000ff;\">@ 1:10<\/span><\/strong>\/1:20\u00a0 <span style=\"color: #ff0000;\"><strong>AIM for 35 sec<\/strong><\/span><\/li>\n<li><strong><span style=\"color: #0000ff;\">3 x 100<\/span><\/strong> free descend 1-2 (to 400 pace) <span style=\"color: #0000ff;\"><strong>@ 1:35<\/strong><\/span>\/1:50\/2:00<br \/>\n<span style=\"color: #ff0000;\"><strong>AIM for 1:27, 1:25, 1:22<\/strong><\/span><span style=\"color: #008000;\">2nd round, last 100 was 1:20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>4 x 75 cool down as 25 kick\/50 swim easy<\/p>\n<p>TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; an A.K. Session 5 x 100 warm-up (1 swim\/1 kick\/1 pull\/2 choice) @ 30s rest 200 Drill\/swim by 25 4 x 200 pull with paddles breathing every 5 @ 3:45\/4:00\/4:20 &nbsp; 2 rounds: 6 x 50 free &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9407\">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\/9407"}],"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=9407"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9407\/revisions"}],"predecessor-version":[{"id":9432,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9407\/revisions\/9432"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9407"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}