{"id":9930,"date":"2024-07-02T18:35:09","date_gmt":"2024-07-02T22:35:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9930"},"modified":"2024-07-02T18:35:09","modified_gmt":"2024-07-02T22:35:09","slug":"noosa-2024-18-weeks-out-gen-prep-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9930","title":{"rendered":"Noosa 2024 &#8211; 18 Weeks Out &#8211; Gen Prep (Wed)"},"content":{"rendered":"\n<p>Borden Noon<\/p>\n\n\n\n<p>Warm Up: 500<\/p>\n\n\n\n<ul>\n<li>100 Choice<\/li>\n\n\n\n<li>4 x 75 as 25 Drill\/50 Swim, alt with 25 Scull\/50 Swim<\/li>\n\n\n\n<li>100 Build<\/li>\n<\/ul>\n\n\n\n<p>Main Set 1 &#8211; EN-1\/2: 600m (100 Recov)<\/p>\n\n\n\n<ul>\n<li>3 x 200 on 3:30<br>Desc 1-3 to 85% effort<\/li>\n\n\n\n<li>100 Recovery<\/li>\n<\/ul>\n\n\n\n<p>Main Set 2 &#8211; EN-1 for 200&#8217;s, EN-2 for 150&#8217;s: 1200 \/ 900<\/p>\n\n\n\n<ul>\n<li>6 x [ <br>&#8211; 150 on 2:30, swim 2:15<br>&#8211; 200 on 3:45, swim 3:10 ]<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200<br>Total: 3500<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up: 500 Main Set 1 &#8211; EN-1\/2: 600m (100 Recov) Main Set 2 &#8211; EN-1 for 200&#8217;s, EN-2 for 150&#8217;s: 1200 \/ 900 Swim Down: 200Total: 3500<\/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\/9930"}],"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=9930"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9930\/revisions"}],"predecessor-version":[{"id":9931,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9930\/revisions\/9931"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9930"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}