{"id":9413,"date":"2022-10-07T23:13:39","date_gmt":"2022-10-08T03:13:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9413"},"modified":"2022-10-08T20:20:16","modified_gmt":"2022-10-09T00:20:16","slug":"noosa-2022-prep-4-weeks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9413","title":{"rendered":"Noosa 2022 Prep &#8211; 4 Weeks Out &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; an A.K. Session<\/p>\n<div>\n<p>6 \u00d7 100 alternating swim\/kick @ 30s rest<\/p>\n<p>&nbsp;<\/p>\n<p>6 \u00d7 25 fists closed drill @ 10 rest<\/p>\n<p>6 \u00d7 50 25 head touch drill\/25 swim @ 20 rest<\/p>\n<p>6 \u00d7 75 RAP\/LAP\/Glide by 25m @ 20 rest<\/p>\n<p>6 \u00d7 100 50 DPS\/50 swim @ 30 rest<\/p>\n<p>&nbsp;<\/p>\n<p><i>Optional:<\/i><\/p>\n<p>6 x 200 swim or pull @ 3:45\/4:00<\/p>\n<p>*Long and smooth, focus on the technique of all the drill you just did<\/p>\n<p>&nbsp;<\/p>\n<p>200 cool down<\/p>\n<p>TOTAL: 2200m-3500m<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; an A.K. Session 6 \u00d7 100 alternating swim\/kick @ 30s rest &nbsp; 6 \u00d7 25 fists closed drill @ 10 rest 6 \u00d7 50 25 head touch drill\/25 swim @ 20 rest 6 \u00d7 75 RAP\/LAP\/Glide by &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9413\">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\/9413"}],"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=9413"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9413\/revisions"}],"predecessor-version":[{"id":9414,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9413\/revisions\/9414"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9413"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}