{"id":139,"date":"2009-02-03T22:54:00","date_gmt":"2009-02-04T05:54:00","guid":{"rendered":"http:\/\/www.jtalbot.com\/swim\/?p=139"},"modified":"2009-02-03T22:54:00","modified_gmt":"2009-02-04T05:54:00","slug":"dolphin-in-training","status":"publish","type":"post","link":"https:\/\/www.jtalbot.com\/swim\/dolphin-in-training\/","title":{"rendered":"Dolphin in training"},"content":{"rendered":"<p>For some reason, I had started thinking that this month of fly training would really stress my shoulders. I had been noticing my shoulders being the most sore part on my body and even twitching from time to time after swimming fly in our previous workouts. I blame that line of thinking for convincing me it would be cool to start riding our bikes yesterday. Today was almost entirely a legs day. So much for my previous line of thought.<\/p>\n<p>We had a new guy start tonight. I think he said his name was Rich, but I wasn&#8217;t paying all that much attention. I also noticed that Jeff didn&#8217;t show up&#8230; something about skiing all day. Chelsea wasn&#8217;t there either. I thought Mark was going to show up. He didn&#8217;t, but it was still a pretty good sized group.<\/p>\n<p><strong>Warm-Up:<\/strong><br \/>\n10 x 75 free on 1:30<br \/>\n12 x 25 free drill \/ building<br \/>\n1 x 125 easy<br \/>\n1 minute &#8216;body-fly&#8217; (arms across chest, doing vertical dolphin kick)<\/p>\n<p><strong>Main Set:<\/strong><br \/>\n2 x 200 dolphin kick on 3:00 &#8211; on our backs, with fins, streamline<br \/>\n3 x 150 dolphin kick on 2:10 &#8211; on our backs, with fins, streamline<br \/>\n6 x 50 dolphin kick on 1:00 &#8211; on our backs, no fins, hands down<br \/>\n6 x 25 dolphin kick on 1:00 &#8211; underwater, no fins, streamline<br \/>\n8 minutes body-dolphin (i almost lost it)<\/p>\n<p><strong>Warm-Down:<\/strong><br \/>\n1 x 125 easy<br \/>\n4 x power turn<br \/>\n1 x 125 easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>For some reason, I had started thinking that this month of fly training would really stress my shoulders. I had been noticing my shoulders being the most sore part on my body and even twitching from time to time after &hellip; <a href=\"https:\/\/www.jtalbot.com\/swim\/dolphin-in-training\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,5],"tags":[],"class_list":["post-139","post","type-post","status-publish","format-standard","hentry","category-swimming","category-workouts"],"_links":{"self":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/comments?post=139"}],"version-history":[{"count":1,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/139\/revisions"}],"predecessor-version":[{"id":140,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/139\/revisions\/140"}],"wp:attachment":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/media?parent=139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/categories?post=139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/tags?post=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}