{"id":182,"date":"2011-03-18T14:29:02","date_gmt":"2011-03-18T14:29:02","guid":{"rendered":"http:\/\/blog.zeeh.com\/?p=182"},"modified":"2011-03-18T14:29:02","modified_gmt":"2011-03-18T14:29:02","slug":"long-swimshort-run","status":"publish","type":"post","link":"https:\/\/www.zeeh.com\/index.php\/2011\/03\/18\/long-swimshort-run\/","title":{"rendered":"Long swim\/Short run"},"content":{"rendered":"<p>Normally I head to the Andover Y for the morning swim, but today I headed down to the Beverly Y. I knew the rest of the group was showing up at 7 so I got there and 6 and put it some yards before the rest of the group showed up. Melinda put up a workout on the board and we ended up adding another 2500 on to the 3000 I did early. Then it was out for a short run. I&#8217;ll post the Garmin activity when I get home later. Below is the swim workout.<\/p>\n<p>3000 warmup<br \/>\n600 &#8211; 300 swim, 200 pull, 100 kick<br \/>\n300 &#8211; 4&#215;75 swim\/drill\/kick<br \/>\n800 &#8211; 4x 200 Negative Splits<br \/>\n600 &#8211; 6&#215;100 descending 1-3 4-6<br \/>\n150 &#8211; 3&#215;50 descending<br \/>\n100 &#8211; 4&#215;25 on 30<br \/>\nTotal: 5500 yards<\/p>\n<p>Weight: 166<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Normally I head to the Andover Y for the morning swim, but today I headed down to the Beverly Y. I knew the rest of the group was showing up at 7 so I got there and 6 and put it some yards before the rest of the group showed up. Melinda put up a&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[45,66,72],"class_list":["post-182","post","type-post","status-publish","format-standard","hentry","category-ironman-lake-placid","tag-ironman","tag-running","tag-swim"],"_links":{"self":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts\/182","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/comments?post=182"}],"version-history":[{"count":0,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts\/182\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/media?parent=182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/categories?post=182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/tags?post=182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}