{"id":232,"date":"2009-04-07T21:59:11","date_gmt":"2009-04-08T04:59:11","guid":{"rendered":"http:\/\/www.jtalbot.com\/swim\/?p=232"},"modified":"2009-04-07T21:59:44","modified_gmt":"2009-04-08T04:59:44","slug":"more-kicking","status":"publish","type":"post","link":"https:\/\/www.jtalbot.com\/swim\/more-kicking\/","title":{"rendered":"More Kicking"},"content":{"rendered":"<p>This month we&#8217;re working on Freestyle. At least that&#8217;s what we&#8217;ve been told. So far it just seems like we&#8217;re doing a lot of kicking. We had 17 again tonight, so that meant 5 people in my lane. I had a good time with Paul, Gordon, Chelsea, and Andrea.<\/p>\n<p><strong>Warm-Up (1250):<\/strong><br \/>\n1 x 400 Free<br \/>\n1 x 200 Kick<br \/>\n1 x 200 Pull<br \/>\n6 x 75 Free on 1:10 (2 white, 2 pink, 2 red)<\/p>\n<p><strong>Drill (450):<\/strong><br \/>\n8 x 25 Drill on 0:30 (both arms to your side, kicking on one side at a time)<br \/>\n1 x 100 Drill (same as above)<br \/>\n4 x 25 Drill on 0:30 (one arm in front, kicking on your side)<br \/>\n2 x 25 Drill (same as above)<\/p>\n<p><strong>Banjo Kazooie (1650):<\/strong><br \/>\n1 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n2 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n3 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n4 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n5 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n6 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n7 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n8 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n9 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<br \/>\n10 x 25 Kick fast on 0:40<br \/>\n1 x 25 Kick easy on 0:40<\/p>\n<p><strong>Warm-Down (100):<\/strong><br \/>\n1 x 100 easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This month we&#8217;re working on Freestyle. At least that&#8217;s what we&#8217;ve been told. So far it just seems like we&#8217;re doing a lot of kicking. We had 17 again tonight, so that meant 5 people in my lane. I had &hellip; <a href=\"https:\/\/www.jtalbot.com\/swim\/more-kicking\/\">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-232","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\/232","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=232"}],"version-history":[{"count":2,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/232\/revisions"}],"predecessor-version":[{"id":234,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/232\/revisions\/234"}],"wp:attachment":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/media?parent=232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/categories?post=232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/tags?post=232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}