{"id":1571,"date":"2011-10-20T00:50:23","date_gmt":"2011-10-20T04:50:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1571"},"modified":"2011-10-20T00:50:50","modified_gmt":"2011-10-20T04:50:50","slug":"noosa-taper-wk-22-session-1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1571","title":{"rendered":"Noosa &#8211; Taper WK 2\/2 (session 1, Thurs)"},"content":{"rendered":"<p>8 days out from the 1000m Ocean Race<br \/>\nFirst session in the brand new 50m LC Sunshine Coast University Pool &#8211; where the Australian and French teams are training for the upcoming FINA World Cup in Singapore (Nov 4-5) &#8211; walked by Libby Trickett &#8211; talk about powerful shoulders!<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>4 x 50m Kick on 15 sec &#8230; aim for 1:00 kick<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>5 x 100m FS on 1:45, swim 1:30<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace **Key Set**<\/p>\n<ul>\n<li>200m FS on 3:00, swim &lt;2:50<br \/>\nactual 2;48<\/li>\n<li>300m FS, swim&lt;4;20<br \/>\nactual 4:19<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>SEt 4:\u00a0 LAP<\/p>\n<ul>\n<li>3 x (50m Sprint from Blocks, 50 Easy) on 3:00<br \/>\nSwim &lt;35 &#8211; #1 35sec with calf cramp, #2 32sec<br \/>\n#3 32 sec<\/li>\n<li>150m Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2<\/p>\n<ul>\n<li>2 x 100m FS on 1:35, swim 1:25<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 800m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 days out from the 1000m Ocean Race First session in the brand new 50m LC Sunshine Coast University Pool &#8211; where the Australian and French teams are training for the upcoming FINA World Cup in Singapore (Nov 4-5) &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1571\">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\/1571"}],"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=1571"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1571\/revisions"}],"predecessor-version":[{"id":1573,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1571\/revisions\/1573"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1571"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}