{"id":9844,"date":"2023-07-04T10:08:02","date_gmt":"2023-07-04T14:08:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9844"},"modified":"2023-07-04T10:09:46","modified_gmt":"2023-07-04T14:09:46","slug":"9844","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9844","title":{"rendered":"Noosa 2023 &#8211; 18 wks out &#8211; Tuesday"},"content":{"rendered":"\n<p>300 warm-up as 75free\/25 no free<\/p>\n\n\n\n<p>12&#215;25 @ :50 3x(kick\/drill\/8-10 uw kicks\/sprint)<\/p>\n\n\n\n<p>6&#215;50 paddles RAP\/LAP alt DPS by 50m @ 30s rest<\/p>\n\n\n\n<p>4&#215;25 scull @ 30s rest<\/p>\n\n\n\n<p>3&#215;200 build within each 200 to 75-80% effort @ 3:40\/4:00\/4:20<\/p>\n\n\n\n<p>100 easy<\/p>\n\n\n\n<p>Main Set \u2013 100\u2019s are @ 800m or 1500m pace:<\/p>\n\n\n\n<ul>\n<li>100 pace @ 1:45\/2:00\/2:10<br>swim 1:25<\/li>\n\n\n\n<li>50 easy @ 1:00<\/li>\n\n\n\n<li>200 pace @ 3:30\/4:00\/4:20<br>swim 2:50<\/li>\n\n\n\n<li>50 easy @ 1:00<\/li>\n\n\n\n<li>300 pace @ 5:15\/6:00\/6:30<br>swim 4:15<\/li>\n\n\n\n<li>50 easy @ 1:00<\/li>\n\n\n\n<li>400 pace @ 7:00\/8:00\/8:40<br>swim 5:40<\/li>\n<\/ul>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <em>*Don holding 1:25 base<\/em><\/p>\n\n\n\n<p>150 cool down<\/p>\n\n\n\n<p>TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>300 warm-up as 75free\/25 no free 12&#215;25 @ :50 3x(kick\/drill\/8-10 uw kicks\/sprint) 6&#215;50 paddles RAP\/LAP alt DPS by 50m @ 30s rest 4&#215;25 scull @ 30s rest 3&#215;200 build within each 200 to 75-80% effort @ 3:40\/4:00\/4:20 100 easy Main &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9844\">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\/9844"}],"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=9844"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9844\/revisions"}],"predecessor-version":[{"id":9847,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9844\/revisions\/9847"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9844"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}