{"id":8006,"date":"2019-10-20T22:50:17","date_gmt":"2019-10-21T02:50:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8006"},"modified":"2019-10-22T03:48:46","modified_gmt":"2019-10-22T07:48:46","slug":"noosa-1500-taper-wk-12-tuesday-22-oct","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8006","title":{"rendered":"Noosa 1500 &#8211; Taper WK 1\/2 &#8211; Tuesday 22-Oct"},"content":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Threshold Set<\/p>\n<p><span style=\"color: #0000ff;\"><strong>10\u00a0Days Out<\/strong><\/span><\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 400<\/p>\n<ul>\n<li>200 FS Pull on 3:30, swim 3:05\u00a0 (act:\u00a0 3:04)<\/li>\n<li>100 FS on 15\u00a0 (act:\u00a0 1:35)<\/li>\n<li>2 x 50 FS on 15\u00a0 (act:\u00a0 47, 46)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>\u00a04 x 100 FS Strong on 10 sec rest<br \/>\n<strong><span style=\"color: #008000;\">#1\u00a0 1:28.3<\/span><\/strong><br \/>\n<strong><span style=\"color: #008000;\">#2\u00a0 1:28.9<\/span><\/strong><br \/>\n<strong><span style=\"color: #008000;\">#3\u00a0 1:30.4<\/span><\/strong><br \/>\n<strong><span style=\"color: #008000;\">#4\u00a0 1:29.5<\/span><\/strong><\/li>\n<\/ul>\n<p>Recovery: 100<\/p>\n<ul>\n<li>50 FS, 50 BK<\/li>\n<\/ul>\n<p>Kick:\u00a0 100<\/p>\n<ul>\n<li>\u00a0100 FS Kick<\/li>\n<\/ul>\n<p>Recovery: 100<\/p>\n<ul>\n<li>50 FS, 50 BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 50<\/p>\n<ul>\n<li>\u00a01x Deck walk 60m, Sprint 50 with sighting, Deck walk 60m<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Threshold Set 10\u00a0Days Out Warm Up:\u00a0 800 EN-1:\u00a0 400 200 FS Pull on 3:30, swim 3:05\u00a0 (act:\u00a0 3:04) 100 FS on 15\u00a0 (act:\u00a0 1:35) 2 x 50 FS on 15\u00a0 (act:\u00a0 47, 46) EN-2:\u00a0 400 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8006\">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\/8006"}],"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=8006"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8006\/revisions"}],"predecessor-version":[{"id":8022,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8006\/revisions\/8022"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8006"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}