{"id":9945,"date":"2024-07-09T20:10:24","date_gmt":"2024-07-10T00:10:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9945"},"modified":"2024-07-10T00:08:42","modified_gmt":"2024-07-10T04:08:42","slug":"noosa-2024","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9945","title":{"rendered":"Noosa 2024 &#8211; 17 Weeks Out &#8211; Gen Prep (Wed)"},"content":{"rendered":"\n<p>Warm Up:  800<\/p>\n\n\n\n<ul>\n<li>300 choice<\/li>\n\n\n\n<li>4&#215;50 drill choice<\/li>\n\n\n\n<li>4&#215;50 as 25 scull\/25 drill<\/li>\n\n\n\n<li>100 easy<\/li>\n<\/ul>\n\n\n\n<p>EN-1 :  2000<\/p>\n\n\n\n<ul>\n<li>FINS &amp; PADDLES<br>150 FS, 50 BK on 20 sec<\/li>\n\n\n\n<li>300 FS Strong on 5:15, swim 4:45<br><\/li>\n\n\n\n<li>SWIM<br>150 FS, 50 BK on 20 sec, swim 2:25, 55<\/li>\n\n\n\n<li>2 x 150 on 2:45, swim 2:23<br><\/li>\n\n\n\n<li>PULL &amp; PADDLES<br>150 FS, 50 BK on 20 sec<\/li>\n\n\n\n<li>3 x 100 FS on 1:50, swim 1:35<br><\/li>\n\n\n\n<li>SWIM<br>150 FS, 50 BK on 20 sec, swim 2:25, 55<\/li>\n\n\n\n<li>6 x 50 FS on 55, swim 44<\/li>\n<\/ul>\n\n\n\n<p>LAP:  200 (200 Recov)<\/p>\n\n\n\n<ul>\n<li>2 x (50 Fast, 50 easy)<\/li>\n\n\n\n<li>4 x (25 Fast, 25 easy)<\/li>\n<\/ul>\n\n\n\n<p>Swim Down:  200<br>Total 3400<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 EN-1 : 2000 LAP: 200 (200 Recov) Swim Down: 200Total 3400<\/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\/9945"}],"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=9945"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9945\/revisions"}],"predecessor-version":[{"id":9949,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9945\/revisions\/9949"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9945"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}