{"id":9415,"date":"2022-10-08T12:13:59","date_gmt":"2022-10-08T16:13:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9415"},"modified":"2022-10-08T20:19:04","modified_gmt":"2022-10-09T00:19:04","slug":"noosa-2022-prep-4-weeks-out-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9415","title":{"rendered":"Noosa 2022 Prep &#8211; 4 Weeks Out &#8211; Saturday"},"content":{"rendered":"<p>Borden Noon Holiday Swim<\/p>\n<p>Warm Up:\u00a0 1100<\/p>\n<ul>\n<li>600 FS\/BK Mix<\/li>\n<li>200 kick as 2&#215;50 and 1&#215;100<\/li>\n<li>50 easy<\/li>\n<li>200 FS Pull &#8211; Paddles<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Main Set &#8211; Double Up 400&#8217;s\u00a0 1900m<\/p>\n<ul>\n<li>8 x 50 FS on 1:00, swim 41-42<br \/>\n<span style=\"color: #008000;\"><strong>Actual:\u00a0 43, 43, 42, 42, 42, 42, 41, 42<\/strong><\/span><\/li>\n<li>100 easy<\/li>\n<li>4 x 100 FS on 1:45, swim 1:25<br \/>\n<span style=\"color: #008000;\"><strong>Actual:\u00a0 1:24, 1:25, 1:25, 1:26<\/strong><\/span><\/li>\n<li>100 easy<\/li>\n<li>2 x 200 FS on 3:30, swim &#8216;double&#8217; 2:50\u00a0 (&#8230;not happening&#8230;)<br \/>\n<span style=\"color: #008000;\"><strong>Actual:\u00a0 2:58, 2:58<\/strong><\/span><\/li>\n<li>100 easy<\/li>\n<li>400 FS, swim &#8216;double&#8217;<br \/>\n<span style=\"color: #008000;\"><strong>Actual:\u00a0 good effort 5:57<\/strong><\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300 easy FS-BK mix<br \/>\nTotal:\u00a0 3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Holiday Swim Warm Up:\u00a0 1100 600 FS\/BK Mix 200 kick as 2&#215;50 and 1&#215;100 50 easy 200 FS Pull &#8211; Paddles 50 easy Main Set &#8211; Double Up 400&#8217;s\u00a0 1900m 8 x 50 FS on 1:00, swim 41-42 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9415\">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\/9415"}],"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=9415"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9415\/revisions"}],"predecessor-version":[{"id":9429,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9415\/revisions\/9429"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9415"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}