{"id":9837,"date":"2023-07-03T11:06:53","date_gmt":"2023-07-03T15:06:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9837"},"modified":"2023-07-03T11:13:24","modified_gmt":"2023-07-03T15:13:24","slug":"noosa-2023-18-wks-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9837","title":{"rendered":"Noosa 2023 &#8211; 18 wks out &#8211; Monday"},"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>Main Set:  1500<\/p>\n\n\n\n<ul>\n<li>10 x 25 swim @ 45s, swim &lt;22<\/li>\n\n\n\n<li>100 easy<\/li>\n\n\n\n<li>10 x 50 swim @ 1:05, swim &lt;44<\/li>\n\n\n\n<li>100 easy<\/li>\n\n\n\n<li>10&#215;75 swim @ 1:20, swim &lt;1:06<\/li>\n<\/ul>\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 Main Set: 1500 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\/9837"}],"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=9837"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9837\/revisions"}],"predecessor-version":[{"id":9843,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9837\/revisions\/9843"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9837"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}