{"id":1556,"date":"2011-10-15T06:44:03","date_gmt":"2011-10-15T10:44:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1556"},"modified":"2011-10-18T03:53:23","modified_gmt":"2011-10-18T07:53:23","slug":"noosa-taper-wk-12-session-3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1556","title":{"rendered":"Noosa &#8211; Taper WK 1\/2 (session 3, Sat)"},"content":{"rendered":"<p>Warm-up:\u00a0 1000<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>4 x 50 Kick on 15 sec<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 to EN-2 Descend<\/p>\n<ul>\n<li>6 x 100 FS on 1:45, descend 1:30 to 1:25<\/li>\n<li>2 x 150m on 15 sec rest swum as<br \/>\n(FL-BK-BR, BK-BR-FS)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace<\/p>\n<ul>\n<li>200 FS on 3:00<\/li>\n<li>2 x 100 on 1:35<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>4 x 50 FS Sprint on 1:30<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up:\u00a0 1000 Set 1:\u00a0 Kick 4 x 50 Kick on 15 sec Set 2:\u00a0 EN-1 to EN-2 Descend 6 x 100 FS on 1:45, descend 1:30 to 1:25 2 x 150m on 15 sec rest swum as (FL-BK-BR, BK-BR-FS) 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1556\">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\/1556"}],"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=1556"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1556\/revisions"}],"predecessor-version":[{"id":1561,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1556\/revisions\/1561"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1556"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}