{"id":2131,"date":"2012-11-07T07:34:46","date_gmt":"2012-11-07T12:34:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2131"},"modified":"2012-11-08T07:39:21","modified_gmt":"2012-11-08T12:39:21","slug":"pan-pac-taper-wk2-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2131","title":{"rendered":"Pan Pac &#8211; Taper WK2 (Wed)"},"content":{"rendered":"<p>Pan Pacific Masters Games Competition Pool &#8211; Southport<\/p>\n<p>Easy swim to check out the Long Course 50m Pool &#8211; big update from 2006 is the state of the art blocks with track start fins at the main start end.<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK<\/li>\n<li>100 BR<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Pacing:<\/p>\n<ul>\n<li>100 FS at start speed for first 20-25m then cruise<\/li>\n<li>50 Easy<\/li>\n<li>100 BK at start speed for 20m, then cruise<\/li>\n<li>50 Easy<\/li>\n<li>50 BR at start speed for 15-20m then cruise<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>300 Easy mix<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Pan Pacific Masters Games Competition Pool &#8211; Southport Easy swim to check out the Long Course 50m Pool &#8211; big update from 2006 is the state of the art blocks with track start fins at the main start end. Warm &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2131\">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\/2131"}],"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=2131"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2131\/revisions"}],"predecessor-version":[{"id":2132,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2131\/revisions\/2132"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2131"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}