{"id":1565,"date":"2011-10-18T04:01:29","date_gmt":"2011-10-18T08:01:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1565"},"modified":"2011-10-18T04:01:56","modified_gmt":"2011-10-18T08:01:56","slug":"noosa-taper-wk-12-session-5-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1565","title":{"rendered":"Noosa &#8211; Taper WK 1\/2 (session 5, Tues)"},"content":{"rendered":"<p>Warm Up:\u00a0 1000m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>4 x 50 Kick on 15 sec rest<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>3 x 100 FS on 1:45, swim 1:30<\/li>\n<li>200 FS on 3:15, swim 3:00<\/li>\n<li>100 FS on 1:45, swim 1:30<\/li>\n<li>300 FS, descend into EN-2 speed (4:30)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace<\/p>\n<ul>\n<li>500 FS for time (target &lt; 7:20)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 50 Easy) on 3:00<br \/>\nswim 35 sec or under<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 1000m Set 1:\u00a0 Kick 4 x 50 Kick on 15 sec rest Set 2:\u00a0 EN-1 3 x 100 FS on 1:45, swim 1:30 200 FS on 3:15, swim 3:00 100 FS on 1:45, swim 1:30 300 FS, descend &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1565\">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\/1565"}],"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=1565"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1565\/revisions"}],"predecessor-version":[{"id":1567,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1565\/revisions\/1567"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1565"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}