{"id":1549,"date":"2011-10-13T17:15:58","date_gmt":"2011-10-13T21:15:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1549"},"modified":"2011-10-13T17:15:58","modified_gmt":"2011-10-13T21:15:58","slug":"noosa-taper-wk-12-session-1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1549","title":{"rendered":"Noosa &#8211; Taper WK 1\/2 (session 1, Thurs)"},"content":{"rendered":"<p>Maroochydore 50m outdoor pool<\/p>\n<p>Taper plan for Week 1 &#8211; 60% of pre taper volume\/intensity<\/p>\n<p>W.U. 1000m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>4 x 50m Kick on 15 sec rest<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, swim &lt;1:30<\/li>\n<li>2 x 100 BK on 2:00, swim 1:45<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace<\/p>\n<ul>\n<li>200 FS, swim &lt;2:50 (actual 2:41)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (50 FS Fast, 50 Easy) on 3:00<br \/>\n(actual 34-35 sec)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Race Pace<\/p>\n<ul>\n<li>200 FS, swim &lt;2:50 (actual 2:43)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 6:\u00a0 EN-2<\/p>\n<ul>\n<li>2 x 100 FS on 1:35, swim &lt;1:25<\/li>\n<\/ul>\n<p>Swim Down 800m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maroochydore 50m outdoor pool Taper plan for Week 1 &#8211; 60% of pre taper volume\/intensity W.U. 1000m Set 1:\u00a0 Kick 4 x 50m Kick on 15 sec rest Set 2:\u00a0 EN-1 4 x 100 FS on 1:45, swim &lt;1:30 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1549\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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\/1549"}],"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=1549"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1549\/revisions"}],"predecessor-version":[{"id":1550,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1549\/revisions\/1550"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1549"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}