{"id":9882,"date":"2023-07-18T00:19:01","date_gmt":"2023-07-18T04:19:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9882"},"modified":"2023-07-18T00:19:01","modified_gmt":"2023-07-18T04:19:01","slug":"noosa-2023-16-wks-out-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9882","title":{"rendered":"Noosa 2023 \u2013 16 WKs out \u2013 Thursday"},"content":{"rendered":"\n<p>200 swim warm-up<\/p>\n\n\n\n<p>4 x 50 as 25 free\/25 not free @ 20s rest<\/p>\n\n\n\n<p>2 x 75 as 50m side kick\/25m swim<\/p>\n\n\n\n<p><em>Kick Set:<\/em><\/p>\n\n\n\n<ul>\n<li>300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 40s rest<\/li>\n\n\n\n<li>200 kick every 3<sup>rd<\/sup> 25 = max uw kicks @ 30s rest<\/li>\n\n\n\n<li>100 kick every 2<sup>nd<\/sup> 25= max uw kicks @ 20s rest<\/li>\n\n\n\n<li>4 x 50 kick strong with 4-6 strong uw kicks off each wall @ 1:30<\/li>\n<\/ul>\n\n\n\n<p><em>Pull Set:<\/em><\/p>\n\n\n\n<p>3 rounds<\/p>\n\n\n\n<ul>\n<li>300 swim @ 5:45\/6:30<\/li>\n\n\n\n<li>3 x 100 pull w\/ paddles @ 1:45\/2:00<\/li>\n\n\n\n<li>Extra 40s rest<br><em>*300\u2019s descend 1-3 to 400 pace<\/em><br><em>*100\u2019s are strong focusing on high elbow and full finish pull<\/em><\/li>\n<\/ul>\n\n\n\n<p>150 cool down<\/p>\n\n\n\n<p>TOTAL: 3300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>200 swim warm-up 4 x 50 as 25 free\/25 not free @ 20s rest 2 x 75 as 50m side kick\/25m swim Kick Set: Pull Set: 3 rounds 150 cool down TOTAL: 3300m<\/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\/9882"}],"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=9882"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9882\/revisions"}],"predecessor-version":[{"id":9883,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9882\/revisions\/9883"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9882"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}