{"id":284,"date":"2011-04-29T14:24:42","date_gmt":"2011-04-29T14:24:42","guid":{"rendered":"http:\/\/blog.zeeh.com\/?p=284"},"modified":"2011-04-29T14:24:42","modified_gmt":"2011-04-29T14:24:42","slug":"good-swim-morning","status":"publish","type":"post","link":"https:\/\/www.zeeh.com\/index.php\/2011\/04\/29\/good-swim-morning\/","title":{"rendered":"Good swim morning"},"content":{"rendered":"<p>The Y was pretty empty at the start of the swim so I had about 1500 yards in before we started the workout. Then we did a few sets and another young woman showed up who is very fast. She really upped the intensity of the workout adding probably another 900 yards at the end and not at a slow pace either. Apparently she is getting ready for this swim <a href=\"http:\/\/www.bayswim.com\/index.html\">http:\/\/www.bayswim.com\/index.html<\/a>.<\/p>\n<p>500 &#8211; warmup<br \/>\n500 &#8211; pull<br \/>\n500\u00a0&#8211; free<br \/>\n200 &#8211; 4&#215;50<br \/>\n500 &#8211; 5&#215;100<br \/>\n1000 &#8211; 1&#215;300, 3&#215;100, 2&#215;200<br \/>\n200 &#8211; 4&#215;50<br \/>\n450 &#8211; 6&#215;75 pull<br \/>\n500 &#8211; free<br \/>\nTotal: 4350 yards<\/p>\n<p>Weight: 165.5<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Y was pretty empty at the start of the swim so I had about 1500 yards in before we started the workout. Then we did a few sets and another young woman showed up who is very fast. She really upped the intensity of the workout adding probably another 900 yards at the end&#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":[72],"class_list":["post-284","post","type-post","status-publish","format-standard","hentry","category-ironman-lake-placid","tag-swim"],"_links":{"self":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts\/284","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=284"}],"version-history":[{"count":0,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/posts\/284\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/media?parent=284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/categories?post=284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zeeh.com\/index.php\/wp-json\/wp\/v2\/tags?post=284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}