{"id":3243,"date":"2013-10-21T16:00:15","date_gmt":"2013-10-21T20:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3243"},"modified":"2013-10-22T04:39:53","modified_gmt":"2013-10-22T08:39:53","slug":"noosa-taper-wk-12-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3243","title":{"rendered":"Noosa Taper &#8211; WK 1\/2 Monday"},"content":{"rendered":"<p>Down Under\u00a0&#8211; University of the Sunshine Coast 50m pool<br \/>\nRace Pace Session<\/p>\n<p>Warm Up: 1200m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK<\/li>\n<li>400 IM as 50 Drill, 50 Swim<\/li>\n<li>200 Kick Mix<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, swim &lt;1:30<br \/>\nAll just under 1:25 &#8211; good for LCM<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m<\/p>\n<ul>\n<li>2 x 200 FS on 15 sec, aim for &lt;2:55 swim<br \/>\nFirst 200 was too fast in 2:50<br \/>\nSecond 200 was 2:58<\/li>\n<\/ul>\n<p>Recov:\u00a0 300m<\/p>\n<ul>\n<li>150 FS\/BK mix<\/li>\n<li>150 FS drill\/swim<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x 12.5m blast, easy rest of 50<\/li>\n<\/ul>\n<p>Recov:\u00a0 350m<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>150 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Under\u00a0&#8211; University of the Sunshine Coast 50m pool Race Pace Session Warm Up: 1200m 300 FS Pull 300 BK 400 IM as 50 Drill, 50 Swim 200 Kick Mix EN-2:\u00a0 400m 4 x 100 FS on 1:45, swim &lt;1:30 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3243\">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\/3243"}],"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=3243"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3243\/revisions"}],"predecessor-version":[{"id":3249,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3243\/revisions\/3249"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3243"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}