{"id":5060,"date":"2015-10-27T06:59:18","date_gmt":"2015-10-27T10:59:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5060"},"modified":"2015-10-27T07:13:33","modified_gmt":"2015-10-27T11:13:33","slug":"noosa-taper-wk-22-tuesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5060","title":{"rendered":"Noosa &#8211; Taper WK 2\/2 &#8211; Tuesday"},"content":{"rendered":"<p>3 DAYS OUT:<br \/>\nMorning Cycle:<br \/>\n<iframe src='https:\/\/connect.garmin.com\/activity\/embed\/939293895' width='465' height='500' frameborder='0'><\/iframe><\/p>\n<p>THen &#8230; To swim or not to swim &#8230;<\/p>\n<p>Decided to do a pool session and see if my R shoulder was ok in &#8216;calm&#8217; water.<\/p>\n<p>Sunshine Coast University Pool &#8211; easy Aerobic Session &#8211; 2500m<\/p>\n<p>Warm Up: 1000m<\/p>\n<ul>\n<li>400 BK steady<\/li>\n<li>2 x (50 BR, 50 BK)<\/li>\n<li>100 FS Pull, 100 BK<\/li>\n<li>100 FS, 100 BK<\/li>\n<\/ul>\n<p>EN-1: 1100m<\/p>\n<ul>\n<li>4 x (50 FS, 50 BK) on 10 sec after FS<\/li>\n<li>100 FS Pull with Paddles<\/li>\n<li>100 FS Pull<\/li>\n<li>2 x 100 FS<\/li>\n<li>3 x 100 FS on 1:40, swim @ 70 Strokes\/min<br \/>\nact:\u00a0 1:23, 1:27, 1:28 &#8230; too fast for the first one<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400m<\/p>\n<ul>\n<li>100 BK<\/li>\n<li>100 FS Pull<\/li>\n<li>100 BK<\/li>\n<li>100 FS Pull<\/li>\n<\/ul>\n<p>Shoulder ok, swimming good flat water pool technique<\/p>\n<p><iframe src='https:\/\/connect.garmin.com\/activity\/embed\/939470214' width='465' height='270' frameborder='0'><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 DAYS OUT: Morning Cycle: THen &#8230; To swim or not to swim &#8230; Decided to do a pool session and see if my R shoulder was ok in &#8216;calm&#8217; water. Sunshine Coast University Pool &#8211; easy Aerobic Session &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5060\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/5060"}],"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=5060"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5060\/revisions"}],"predecessor-version":[{"id":5065,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5060\/revisions\/5065"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5060"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}