{"id":237,"date":"2008-02-14T08:49:53","date_gmt":"2008-02-14T15:49:53","guid":{"rendered":"http:\/\/blog.hotpepper.ca\/archives\/2008\/02\/workout-day-12\/"},"modified":"2008-02-14T08:49:53","modified_gmt":"2008-02-14T15:49:53","slug":"workout-day-12","status":"publish","type":"post","link":"https:\/\/siever.ca\/kim\/2008\/02\/14\/workout-day-12\/","title":{"rendered":"Workout, Day 12"},"content":{"rendered":"<p>I came across a website called <a href=\"http:\/\/www.swimplan.com\/\">Swimplan<\/a>, which creates personalized swim programmes. It needs a benchmark to base the programmes on, so today was a benchmark swim day.<\/p>\n<p>I swam 100 metres (4 x 25) doing the front crawl in 3:30. It took me 174 strokes.<\/p>\n<p>After I was done that, I did two sets, one each of the breast stroke and front crawl, to see if I could improve my stroke count. I specifically focused on improving stroke count, so have no idea how long each set took.<\/p>\n<p>1. Breaststroke, 25 m, 29 strokes<br \/>\n2. Breaststroke, 25 m, 26 strokes<br \/>\n3. Breaststroke, 25 m, 26 strokes<br \/>\n4. Breaststroke, 25 m, 25 strokes<br \/>\n5. Front crawl, 25 m, 37 strokes<br \/>\n6. Front crawl, 25 m, 40 strokes<br \/>\n7. Front crawl, 25 m, 40 strokes<br \/>\n8. Front crawl, 25 m, 38 strokes<\/p>\n<p>I was pretty pleased, but it really wore me out. I then did 50 metres each of the breast stroke and front crawl as a cool down, but I did it pretty lightly.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I came across a website called Swimplan, which creates personalized swim programmes. It needs a benchmark to base the programmes on, so today was a benchmark swim day. I swam 100 metres (4 x 25) doing the front crawl in 3:30. It took me 174 strokes. After I was done that, I did two sets, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[26],"tags":[],"class_list":["post-237","post","type-post","status-publish","format-standard","hentry","category-workout"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4NkW7-3P","jetpack-related-posts":[{"id":257,"url":"https:\/\/siever.ca\/kim\/2008\/03\/13\/workout-day-28\/","url_meta":{"origin":237,"position":0},"title":"Workout, Day 28","author":"Kim Siever","date":"13 March 2008","format":false,"excerpt":"Today was a pretty easy workout. On purpose though. One problem I have is that I kick poorly when I swim, so I tried focusing on kicking. For my kicking practises, I used a flutter board. * 1 x 50 m front crawl * 1 x 100m breaststroke * 1\u2026","rel":"","context":"In &quot;Workout&quot;","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":234,"url":"https:\/\/siever.ca\/kim\/2008\/02\/12\/workout-day-10-2\/","url_meta":{"origin":237,"position":1},"title":"Workout, Day 10","author":"Kim Siever","date":"12 February 2008","format":false,"excerpt":"I managed to hit 750 metres today. 1. 4 x 25 m front crawl 2. 4 x 25 m breast stroke 3. 4 x 25 m front crawl 4. 4 x 25 m breast stroke 5. 4 x 25 m front crawl 6. 4 x 25 m breast stroke 7.\u2026","rel":"","context":"In &quot;Workout&quot;","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":255,"url":"https:\/\/siever.ca\/kim\/2008\/03\/11\/workout-day-26\/","url_meta":{"origin":237,"position":2},"title":"Workout, Day 26","author":"Kim Siever","date":"11 March 2008","format":false,"excerpt":"I had a pretty pathetic swim today. I did only 450 metres. Warmup 2x25 m, rest 10s\/25m Core 1x100 m breaststroke, rest 30 sec 1x50 m backstroke, rest 30 sec 1x100 m breaststroke, rest 30 sec 1x50 m freestyle, rest 30 sec 1x100 m breaststroke, rest 30 sec I was\u2026","rel":"","context":"In &quot;Workout&quot;","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":231,"url":"https:\/\/siever.ca\/kim\/2008\/02\/07\/workout-day-9\/","url_meta":{"origin":237,"position":3},"title":"Workout, Day 9","author":"Kim Siever","date":"7 February 2008","format":false,"excerpt":"I put in 650 metres today. I thought for this post I would report my swimming in sets rather than totals. 1. 4 x 25 m front crawl 2. 4 x 25 m breast stroke 3. 4 x 25 m front crawl 4. 4 x 25 m breast stroke 5.\u2026","rel":"","context":"In &quot;Workout&quot;","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":261,"url":"https:\/\/siever.ca\/kim\/2008\/03\/25\/workout-day-32\/","url_meta":{"origin":237,"position":4},"title":"Workout, Day 32","author":"Kim Siever","date":"25 March 2008","format":false,"excerpt":"This is the last workout I am posting on my blog. From now on, I will post my workouts at weendure.com weendure.com\/user\/hotpepper I swam today. 2 x 25 m freestyle 4 x 25 m breast stroke 3 x 25 m kicking exercises 4 x 25 m breast stroke 1 x\u2026","rel":"","context":"In &quot;Workout&quot;","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":223,"url":"https:\/\/siever.ca\/kim\/2008\/01\/29\/workout-day-2\/","url_meta":{"origin":237,"position":5},"title":"Workout, Day 2","author":"Kim Siever","date":"29 January 2008","format":false,"excerpt":"I was right about Tuesdays and Thursdays being shorter lanes. They were 25 metre lanes today,which was nice. It gave me more opportunity to rest between laps and to complete a lap before needing to rest. I am definitely switching swimming to Tuesdays and Thursdays. Here are my results: Front\u2026","rel":"","context":"In &quot;Workout&quot;","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts\/237","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/comments?post=237"}],"version-history":[{"count":0,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts\/237\/revisions"}],"wp:attachment":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/media?parent=237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/categories?post=237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/tags?post=237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}