{"id":3254,"date":"2013-10-23T15:00:08","date_gmt":"2013-10-23T19:00:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3254"},"modified":"2013-10-25T07:09:54","modified_gmt":"2013-10-25T11:09:54","slug":"noosa-taper-wk-12-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3254","title":{"rendered":"Noosa Taper &#8211; WK 1\/2 Wednesday"},"content":{"rendered":"<p>Maroochydore Cotton Tree Pool &#8211; Aerobic Session &#8211; 50m tank<\/p>\n<p>Warm Up:\u00a0 1200m<\/p>\n<ul>\n<li>300 FS Pull &#8211; cycle through breathing patterns and sides<\/li>\n<li>300 BK Fins<\/li>\n<li>400 IM Drills<\/li>\n<li>2 x (50 BK, 50 FS)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 700m<\/p>\n<ul>\n<li>7 x 100 FS on 1:45, swim about 1:30<br \/>\nmost around 1:30, desc to 1:26 for the last one<\/li>\n<\/ul>\n<p>Recov:\u00a0 200m<\/p>\n<p>Kick:\u00a0 200m (fins)<\/p>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>6 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Recov:\u00a0 200m<\/p>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maroochydore Cotton Tree Pool &#8211; Aerobic Session &#8211; 50m tank Warm Up:\u00a0 1200m 300 FS Pull &#8211; cycle through breathing patterns and sides 300 BK Fins 400 IM Drills 2 x (50 BK, 50 FS) EN-1:\u00a0 700m 7 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3254\">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\/3254"}],"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=3254"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3254\/revisions"}],"predecessor-version":[{"id":3255,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3254\/revisions\/3255"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3254"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}