{"id":9829,"date":"2023-06-28T18:27:31","date_gmt":"2023-06-28T22:27:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9829"},"modified":"2023-06-28T18:27:31","modified_gmt":"2023-06-28T22:27:31","slug":"noosa-2023-19-wks-out-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9829","title":{"rendered":"Noosa 2023 &#8211; 19 wks out &#8211; Wed"},"content":{"rendered":"\n<p>Warm Up:  400m  FS BK mix<\/p>\n\n\n\n<p>EN-1: 600m<\/p>\n\n\n\n<ul>\n<li>400 FS Fins \/ Paddles with every 4th length BK<\/li>\n\n\n\n<li>2 x (100 IM with FL 3-3-3 drill<\/li>\n<\/ul>\n\n\n\n<p>Pacing: 1000m<\/p>\n\n\n\n<ul>\n<li>2 x 25 FS on 30 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 50 FS on 1:00 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 75 FS on 1:30 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 100 FS on 2:00 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 100 FS on 2:00 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 75 FS on 1:30 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 50 FS on 1:00 as 1x Easy, 1x Fast<\/li>\n\n\n\n<li>2 x 25 FS on 30 as 1x Easy, 1x Fast<\/li>\n<\/ul>\n\n\n\n<p>Kick Mix: 800m<\/p>\n\n\n\n<ul>\n<li>6 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>4 x 50 FS Pull \/ Paddles<\/li>\n\n\n\n<li>6 x 50 Kick on 1:30<\/li>\n<\/ul>\n\n\n\n<p>LAP: 50<\/p>\n\n\n\n<ul>\n<li>25 FS Fast, 25 easy<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  150<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 400m FS BK mix EN-1: 600m Pacing: 1000m Kick Mix: 800m LAP: 50 Swim Down: 150<\/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\/9829"}],"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=9829"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9829\/revisions"}],"predecessor-version":[{"id":9830,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9829\/revisions\/9830"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9829"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}