{"id":235,"date":"2009-04-21T21:43:14","date_gmt":"2009-04-22T04:43:14","guid":{"rendered":"http:\/\/www.jtalbot.com\/swim\/?p=235"},"modified":"2009-04-21T21:43:14","modified_gmt":"2009-04-22T04:43:14","slug":"back-in-action","status":"publish","type":"post","link":"https:\/\/www.jtalbot.com\/swim\/back-in-action\/","title":{"rendered":"Back in action"},"content":{"rendered":"<p>We took a couple weeks off for various reasons, including a trip to San Diego, but we were back in the pool again tonight&#8230; and it was tough.<\/p>\n<p><strong>Warm-Up (1500):<\/strong><br \/>\n1 x 500 Free<br \/>\n1 x 400 Kick<br \/>\n1 x 300 Pull<br \/>\n1 x 200 Free\/Back<br \/>\n1 x 100 Back<\/p>\n<p><strong>Drill Set (1600)<\/strong>:<br \/>\n32 x 50 Free Drill on 1:00<br \/>\n&nbsp;&nbsp;( 4 x 6-Kick Switch, 4 x Stretch-Up,<br \/>\n&nbsp;&nbsp;&nbsp;&nbsp;4 x Russian Free, 4 x One-arm Free,<br \/>\n&nbsp;&nbsp;&nbsp;&nbsp;4 x 6-Kick Switch, 4 x Stretch-Up,<br \/>\n&nbsp;&nbsp;&nbsp;&nbsp;4 x Russian Free, 4 x One-arm Free )<\/p>\n<p><strong>Relays (150):<\/strong><br \/>\n2 x 25 Free Sprint<br \/>\n1 x 25 Underwater kick<br \/>\n1 x 25 Free Sprint<br \/>\n1 x 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We took a couple weeks off for various reasons, including a trip to San Diego, but we were back in the pool again tonight&#8230; and it was tough. Warm-Up (1500): 1 x 500 Free 1 x 400 Kick 1 x &hellip; <a href=\"https:\/\/www.jtalbot.com\/swim\/back-in-action\/\">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-235","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\/235","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=235"}],"version-history":[{"count":13,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/235\/revisions"}],"predecessor-version":[{"id":248,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/235\/revisions\/248"}],"wp:attachment":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/media?parent=235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/categories?post=235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/tags?post=235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}