{"id":2127,"date":"2012-11-06T06:21:47","date_gmt":"2012-11-06T11:21:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2127"},"modified":"2012-11-06T06:21:47","modified_gmt":"2012-11-06T11:21:47","slug":"pan-pac-taper-wk2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2127","title":{"rendered":"Pan Pac &#8211; Taper WK2 (Tues)"},"content":{"rendered":"<p>Sunshine Coast University Pool &#8211; afternoon<\/p>\n<p>Warm Up: 1300m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Swim<\/li>\n<li>100 BR Swim<\/li>\n<li>400 IM Drill<\/li>\n<li>4 x (50 Build, 50 Easy) IM Seq with rest<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Pacing<\/p>\n<ul>\n<li>100 FS\u00a0<br \/>\nwith first 25 @ 100 start speed<br \/>\nfollowing 75 cruise<br \/>\n1:21<\/li>\n<li>50 easy<\/li>\n<li>100 BK<br \/>\nwith first 25 @ 100 Start speed<br \/>\nfollowing 75 cruise<br \/>\n1:36<\/li>\n<li>50 Easy<\/li>\n<li>50 BR<br \/>\nwith first 25 @ 50 Start speed<br \/>\nfollowing 25 Cruise<br \/>\n46 sec<\/li>\n<li>50 Easy<\/li>\n<li>50 FL @ 200 IM pace speed<br \/>\n45 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Starts with Breakout + 10 m<\/p>\n<ul>\n<li>2 x FS<\/li>\n<li>1 x BK<\/li>\n<li>1 x BR<\/li>\n<li>1 x FL<\/li>\n<\/ul>\n<p>Swim Down: 300<\/p>\n<ul>\n<li>100 FS Pull<\/li>\n<li>50 FS<\/li>\n<li>50 BK<\/li>\n<li>100 Pull<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Sunshine Coast University Pool &#8211; afternoon Warm Up: 1300m 200 FS Pull 200 BK Swim 100 BR Swim 400 IM Drill 4 x (50 Build, 50 Easy) IM Seq with rest Set 1:\u00a0 Pacing 100 FS\u00a0 with first 25 @ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2127\">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\/2127"}],"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=2127"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2127\/revisions"}],"predecessor-version":[{"id":2128,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2127\/revisions\/2128"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2127"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}