{"id":9865,"date":"2023-07-13T19:05:46","date_gmt":"2023-07-13T23:05:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9865"},"modified":"2023-07-14T23:53:13","modified_gmt":"2023-07-15T03:53:13","slug":"2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9865","title":{"rendered":"Noosa 2023 \u2013 17 WKs out \u2013 Friday"},"content":{"rendered":"<p>2 rounds warm-up:<\/p>\n<ul>\n<li>200 swim<\/li>\n<li>50 single arm drill<\/li>\n<li>200 pull<\/li>\n<li>50 kick<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<ul>\n<li>300 pull + paddles (easy\/med\/fast by 100) @ 30s rest<\/li>\n<li>2 x 50 race pace (~200 pace &#8230; &lt;40) @ 1:00<br \/>\n<span style=\"color: #0000ff;\">(act: 38, 39)<\/span><\/li>\n<li>+ 30s extra rest on last rep to grab gear for 300<\/li>\n<li>300 pull+ paddles (build each 100) @ 30s rest<\/li>\n<li>4 x 50 race pace @ 1:00 + 30s extra<br \/>\n<span style=\"color: #0000ff;\">(act: 39, 39, 40, 39)<\/span><\/li>\n<li>300 pull + paddles (50m DPS\/100m swim strong) @ 30s rest<\/li>\n<li>6&#215;50 race pace @ 1:00<br \/>\n<span style=\"color: #0000ff;\">(act: 39, 39, 39, 39, 39, 38)<\/span><\/li>\n<li>300 swim recovery<\/li>\n<li>8 x 25 as odd race pace (sprint!!) \/ even smooth @ 40s<br \/>\n<span style=\"color: #0000ff;\">(act: 18, 18, 18.5, 17)<\/span><\/li>\n<\/ul>\n<p>200 cool down<\/p>\n<p>TOTAL: 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2 rounds warm-up: 200 swim 50 single arm drill 200 pull 50 kick Main Set: 300 pull + paddles (easy\/med\/fast by 100) @ 30s rest 2 x 50 race pace (~200 pace &#8230; &lt;40) @ 1:00 (act: 38, 39) + &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9865\">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\/9865"}],"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=9865"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9865\/revisions"}],"predecessor-version":[{"id":9874,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9865\/revisions\/9874"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9865"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}