{"id":1583,"date":"2011-10-24T04:55:19","date_gmt":"2011-10-24T08:55:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1583"},"modified":"2011-10-24T04:56:28","modified_gmt":"2011-10-24T08:56:28","slug":"noosa-taper-wk-22-session-5-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1583","title":{"rendered":"Noosa &#8211; Taper WK 2\/2 (session 5, Mon)"},"content":{"rendered":"<p>Afternoon session at the Sunshine Coast University Pool<br \/>\nIn the water with the Aussie and French Teams<\/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<\/li>\n<\/ul>\n<p>Set 2: EN-1<\/p>\n<ul>\n<li>2 x 100m FS on 1:45, swim 1:30<\/li>\n<li>200m FS, swam 2:55<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Race Pace **Key Set**<\/p>\n<ul>\n<li>200m FS on 3:00, swam 2:43<\/li>\n<li>2 x 100m FS on 1:35, swam 1:21, 1:23<\/li>\n<li>100m Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Speed Work<\/p>\n<ul>\n<li>4 x (25m FS Sprint, 25m Easy) on 1:30<\/li>\n<\/ul>\n<p>Set 5: EN-2<\/p>\n<ul>\n<li>100m FS Strong, swam 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 700m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Afternoon session at the Sunshine Coast University Pool In the water with the Aussie and French Teams Warm Up:\u00a0 1000m Set 1:\u00a0 Kick 4 x 50m Kick on 15 sec Set 2: EN-1 2 x 100m FS on 1:45, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1583\">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\/1583"}],"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=1583"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1583\/revisions"}],"predecessor-version":[{"id":1585,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1583\/revisions\/1585"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1583"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}