{"id":9796,"date":"2023-06-23T10:43:31","date_gmt":"2023-06-23T14:43:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9796"},"modified":"2023-06-26T10:18:41","modified_gmt":"2023-06-26T14:18:41","slug":"noosa-2023-training-19-weeks-out","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9796","title":{"rendered":"Noosa 2023 Training &#8211; 20 Weeks Out &#8211; Fri"},"content":{"rendered":"\n<p>Warm Up:  800 FS BK Mix<\/p>\n\n\n\n<p>EN-1: 1400<\/p>\n\n\n\n<ul>\n<li>400 FS Fins with every 4th length BK<\/li>\n\n\n\n<li>6 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>200 FS Pull-Paddles<\/li>\n\n\n\n<li>2 x 100 BK on 2:00<\/li>\n\n\n\n<li>6 x 50 Kick on 1:30<\/li>\n<\/ul>\n\n\n\n<p>Pacing: 800<\/p>\n\n\n\n<ul>\n<li>4 x 50 FS on 1:00, swim 43<\/li>\n\n\n\n<li>50 easy<\/li>\n\n\n\n<li>2 x 100 FS on 1:45, swim 1:25<\/li>\n\n\n\n<li>100 easy<\/li>\n\n\n\n<li>200 FS, swim 2:50<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>LAP:  200<\/p>\n\n\n\n<ul>\n<li>4 x (25 Fast, 25 Easy) on 1:30<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200<\/p>\n\n\n\n<p>Total:  3400<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 FS BK Mix EN-1: 1400 Pacing: 800 LAP: 200 Swim Down: 200 Total: 3400<\/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\/9796"}],"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=9796"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9796\/revisions"}],"predecessor-version":[{"id":9828,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9796\/revisions\/9828"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9796"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}