{"id":1578,"date":"2011-10-22T12:35:13","date_gmt":"2011-10-22T16:35:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1578"},"modified":"2011-10-22T21:40:52","modified_gmt":"2011-10-23T01:40:52","slug":"noosa-taper-wk-22-session-3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1578","title":{"rendered":"Noosa &#8211; Taper WK 2\/2 (session 3, Sat)"},"content":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Chandler Sleeman Centre<\/p>\n<p>Warm-up:\u00a0 1000m<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>4 x 50m Kick on 15 sec<\/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 (easier pattern)<\/p>\n<ul>\n<li>200m FS on 3:15, swim 2:50 or under (2:49)<\/li>\n<li>100m FS on 1;45, swim 1:25 or under (1:24)<\/li>\n<li>2\u00a0x 50m FS on 1:00, swim 42 sec or under (41, 39)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Speed<\/p>\n<ul>\n<li>3 x (25m FS Sprint, 25m Easy on 1:30)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>100m FS Strong, swam 1:21<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Chandler Sleeman Centre Warm-up:\u00a0 1000m Set 1: Kick 4 x 50m Kick on 15 sec Set 2:\u00a0 EN-1 4 x 100m FS on 1:45, swim 1:30 100 Easy Set 3:\u00a0 Race Pace (easier pattern) 200m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1578\">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\/1578"}],"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=1578"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1578\/revisions"}],"predecessor-version":[{"id":1580,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1578\/revisions\/1580"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1578"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}