{"id":9834,"date":"2023-07-02T17:50:14","date_gmt":"2023-07-02T21:50:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9834"},"modified":"2023-07-02T17:50:45","modified_gmt":"2023-07-02T21:50:45","slug":"noosa-2023-19-wks-out-sinday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9834","title":{"rendered":"Noosa 2023 &#8211; 19 wks out &#8211; Sunday"},"content":{"rendered":"\n<p>Warm-up: 400 FS-BK mix<\/p>\n\n\n\n<p>EN-1\/Kick: 2150m<\/p>\n\n\n\n<ul>\n<li>400 FS with every 4th length BK, Fins and Finger Paddles, FS bilateral breathing<\/li>\n\n\n\n<li>8 x 50 Fin Kick on 1:00<\/li>\n\n\n\n<li>3 x 100 BK on 2:00<\/li>\n\n\n\n<li>3 x 100 IM on 2:00<\/li>\n\n\n\n<li>4 x 100 FS Pull Paddles on 1:45<\/li>\n\n\n\n<li>6 x 50 Kick<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>Pacing FS: 550m<\/p>\n\n\n\n<ul>\n<li>2 x 25 on 30sec, one easy, one strong<\/li>\n\n\n\n<li>2 x 50 on 1:00,  &#8221; <\/li>\n\n\n\n<li>2 x 75 on 1:30,  &#8220;<\/li>\n\n\n\n<li>2 x 100 on 2:00, &#8220;<\/li>\n\n\n\n<li>50 easy<\/li>\n<\/ul>\n\n\n\n<p>LAP:<\/p>\n\n\n\n<p>6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast<\/p>\n\n\n\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: 400 FS-BK mix EN-1\/Kick: 2150m Pacing FS: 550m LAP: 6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast Swim Down: 200<\/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\/9834"}],"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=9834"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9834\/revisions"}],"predecessor-version":[{"id":9836,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9834\/revisions\/9836"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9834"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}