{"id":9848,"date":"2023-07-07T10:25:13","date_gmt":"2023-07-07T14:25:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9848"},"modified":"2023-07-07T10:25:13","modified_gmt":"2023-07-07T14:25:13","slug":"noosa-2023-18-wks-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9848","title":{"rendered":"Noosa 2023 \u2013 18 wks out \u2013 Friday"},"content":{"rendered":"\n<p><em>Recovery Swim<\/em><\/p>\n\n\n\n<p>200 swim warm-up<\/p>\n\n\n\n<p>4&#215;50 kick descending 1-4 @ 30s rest<\/p>\n\n\n\n<p>20&#215;50 as 1 drill\/1 swim choice stroke @ 1:15 alt 1:00<\/p>\n\n\n\n<p>6&#215;25 scull @ 20-30s rest<\/p>\n\n\n\n<p>50 easy<\/p>\n\n\n\n<p><em>Paddles On:<\/em><\/p>\n\n\n\n<ul>\n<li>200 breathing every 5 @ 30s rest<\/li>\n\n\n\n<li>2&#215;50 swim at 60% effort @ 15s rest<br><br><\/li>\n\n\n\n<li>200 breathing every 5 @ 30s rest<\/li>\n\n\n\n<li>2&#215;50 swim at 70% effort @ 15s rest<br><br><\/li>\n\n\n\n<li>200 breathing every 3 or 5 @ 30s rest<\/li>\n\n\n\n<li>2&#215;50 swim at 80% effort @ 15s rest<br><br><\/li>\n\n\n\n<li>200 breathing every 3 @ 30s rest<\/li>\n\n\n\n<li>2&#215;50 swim at 90+% effort @ 15s rest<\/li>\n<\/ul>\n\n\n\n<p>100m Cool down easy<\/p>\n\n\n\n<p>TOTAL: 2900m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Swim 200 swim warm-up 4&#215;50 kick descending 1-4 @ 30s rest 20&#215;50 as 1 drill\/1 swim choice stroke @ 1:15 alt 1:00 6&#215;25 scull @ 20-30s rest 50 easy Paddles On: 100m Cool down easy TOTAL: 2900m<\/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\/9848"}],"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=9848"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9848\/revisions"}],"predecessor-version":[{"id":9849,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9848\/revisions\/9849"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9848"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}