{"id":9857,"date":"2023-07-12T19:53:59","date_gmt":"2023-07-12T23:53:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9857"},"modified":"2023-07-12T19:53:59","modified_gmt":"2023-07-12T23:53:59","slug":"noosa-2023-17-wks-out-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9857","title":{"rendered":"Noosa 2023 \u2013 17 WKs out \u2013 Wed"},"content":{"rendered":"\n<p>Warm Up: 800<\/p>\n\n\n\n<ul>\n<li>400 easy FS &#8211; BK mix<\/li>\n\n\n\n<li>400 FS Fins and Finger Paddles, with every 4th length BK<\/li>\n<\/ul>\n\n\n\n<p>EN-1 \/ Kick:  1600<\/p>\n\n\n\n<ul>\n<li>8 x 50 Fin kick on 1:00, 4x FS, 4x BK<\/li>\n\n\n\n<li>2 x 100 BK Finger Paddles on 2:15<\/li>\n\n\n\n<li>2 x 100 BK on 2:00<\/li>\n\n\n\n<li>8 x 50 Kick on 1:25, 4x FS, 4x BK<\/li>\n\n\n\n<li>4 x 100 FS Pull \/ Paddles on 1:45<\/li>\n<\/ul>\n\n\n\n<p>LAP: 200<\/p>\n\n\n\n<ul>\n<li>2 x (25 FS Build, 25 easy on 1:15)<\/li>\n\n\n\n<li>2 x (25 FS Sprint, 25 easy on 1:15)<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200<br>TOTAL:  2800<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 EN-1 \/ Kick: 1600 LAP: 200 Swim Down: 200TOTAL: 2800<\/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\/9857"}],"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=9857"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9857\/revisions"}],"predecessor-version":[{"id":9858,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9857\/revisions\/9858"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9857"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}