{"id":240,"date":"2008-02-21T09:12:37","date_gmt":"2008-02-21T16:12:37","guid":{"rendered":"http:\/\/blog.hotpepper.ca\/archives\/2008\/02\/workout-day-15\/"},"modified":"2008-02-21T09:12:37","modified_gmt":"2008-02-21T16:12:37","slug":"workout-day-15","status":"publish","type":"post","link":"https:\/\/siever.ca\/kim\/2008\/02\/21\/workout-day-15\/","title":{"rendered":"Workout, Day 15"},"content":{"rendered":"<p>I started my first <a href=\"http:\/\/www.swimplan.com\/\">Simplan<\/a> plan today. Here&#8217;s what it is:<\/p>\n<p>Warm up<\/p>\n<ul>\n<li>4 x 25m Freestyle Swim (even pace), rest 0:10 \/ 25m<\/li>\n<\/ul>\n<p>Build up (repeat 4 times)<\/p>\n<ul>\n<li>1 x 25m Freestyle Breath Left, rest 0:10 \/ 25m<\/li>\n<li>1 x 25m Freestyle Breath Right, rest 0:10 \/ 25m<\/li>\n<\/ul>\n<p>Core<\/p>\n<ul>\n<li>4 x 100m Freestyle Swim, target time 03:30 \/ 100m, rest 0:30 \/ 100m<\/li>\n<\/ul>\n<p>Warm down<\/p>\n<ul>\n<li>2 x 50m Freestyle Easy, rest 0:15 \/ 50m<\/li>\n<\/ul>\n<p>I nearly did it all, too. On the core set, I could only get in 3 reps. The first rep was about 3:20, the second about 3:30 and the last about 3:40. I guess it averaged out.<\/p>\n<p>It didn&#8217;t help much that I worked out my chest and abs yesterday.<\/p>\n<p>I will keep doing this programme until I get work in all four reps in the core set and they can all be under 3:30.<\/p>\n<p>The Buildup set sure helped in practising my breathing. I&#8217;ve been doing a terrible job at breathing properly (having never taken lessons), so this is helping.<\/p>\n<p>Oh, and I found a site called We Endure. It&#8217;s a social networking sites for people who run, cycle and swim. You can see other people&#8217;s progress, and it keeps track of total workouts. Here&#8217;s <a href=\"http:\/\/www.weendure.com\/user\/hotpepper\">my profile<\/a>. I just wish there was a bit more flexibility in how we can report swimming workouts. Currently it allows total distance and time. It is kind of nice to see hoe much distance I&#8217;ve done in a month though.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I started my first Simplan plan today. Here&#8217;s what it is: Warm up 4 x 25m Freestyle Swim (even pace), rest 0:10 \/ 25m Build up (repeat 4 times) 1 x 25m Freestyle Breath Left, rest 0:10 \/ 25m 1 x 25m Freestyle Breath Right, rest 0:10 \/ 25m Core 4 x 100m Freestyle Swim, [&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-240","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\/p4NkW7-3S","jetpack-related-posts":[{"id":251,"url":"https:\/\/siever.ca\/kim\/2008\/03\/06\/workout-day-23\/","url_meta":{"origin":240,"position":0},"title":"Workout, Day 23","author":"Kim Siever","date":"6 March 2008","format":false,"excerpt":"I decided to do the Swimplan again, but modified the core a little. Warm up * 2 x 25m Freestyle Swim (even pace), rest 0:10 \/ 25m Build up (repeat 4 times) * 1 x 25m Freestyle Breath Left, rest 0:10 \/ 25m * 1 x 25m Freestyle Breath Right,\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":249,"url":"https:\/\/siever.ca\/kim\/2008\/03\/04\/workout-day-21\/","url_meta":{"origin":240,"position":1},"title":"Workout, Day 21","author":"Kim Siever","date":"4 March 2008","format":false,"excerpt":"I don't think I am ready for a Swimplan programme. Here's what I was supposed to do: Warm up * 4 x 25m Freestyle Swim (even pace), rest 0:10 \/ 25m Build up (repeat 4 times) * 1 x 25m Freestyle Breath Left, rest 0:10 \/ 25m * 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":246,"url":"https:\/\/siever.ca\/kim\/2008\/02\/28\/workout-day-18\/","url_meta":{"origin":240,"position":2},"title":"Workout, Day 18","author":"Kim Siever","date":"28 February 2008","format":false,"excerpt":"What a crappy workout today. Here's what I was supposed to do. Warm up 4 x 25m Freestyle Swim (even pace), rest 0:10 \/ 25m Build up (repeat 4 times) 1 x 25m Freestyle Breath Left, rest 0:10 \/ 25m 1 x 25m Freestyle Breath Right, rest 0:10 \/ 25m\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":240,"position":3},"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":261,"url":"https:\/\/siever.ca\/kim\/2008\/03\/25\/workout-day-32\/","url_meta":{"origin":240,"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":257,"url":"https:\/\/siever.ca\/kim\/2008\/03\/13\/workout-day-28\/","url_meta":{"origin":240,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts\/240","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=240"}],"version-history":[{"count":0,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts\/240\/revisions"}],"wp:attachment":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/media?parent=240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/categories?post=240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/tags?post=240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}