{"id":1575,"date":"2011-10-21T23:30:48","date_gmt":"2011-10-22T03:30:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1575"},"modified":"2011-10-22T21:33:19","modified_gmt":"2011-10-23T01:33:19","slug":"noosa-taper-wk-22-session-2-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1575","title":{"rendered":"Noosa &#8211; Taper WK 2\/2 (session 2, Friday)"},"content":{"rendered":"<p>Sunshine Coast University Pool (LCM)<\/p>\n<p>Warm Up:\u00a0 1000<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>4 x 50 Kick on 15 sec, target kick 1:00<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>4 x 100m FS on 1:45, swim 1:30<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace\u00a0 **key set**<\/p>\n<ul>\n<li>200m FS on 3:15, swim &lt;2:50 &#8211; actual 2;43<\/li>\n<li>2 x 100m FS on 1:30, swim&lt;1:24 &#8211; actual 1:21, 1;23<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Speed<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 2:00<\/li>\n<li>100m Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>4 x 50m FS on 55 sec, swim 40 or under<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sunshine Coast University Pool (LCM) Warm Up:\u00a0 1000 Set 1: Kick 4 x 50 Kick on 15 sec, target kick 1:00 Set 2:\u00a0 EN-1 4 x 100m FS on 1:45, swim 1:30 100 Easy Set 3:\u00a0 Race Pace\u00a0 **key set** &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1575\">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\/1575"}],"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=1575"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1575\/revisions"}],"predecessor-version":[{"id":1577,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1575\/revisions\/1577"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1575"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1575"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}