{"id":86519,"date":"2016-03-12T17:30:57","date_gmt":"2016-03-12T16:30:57","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86519"},"modified":"2021-05-15T11:13:05","modified_gmt":"2021-05-15T09:13:05","slug":"pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/","title":{"rendered":"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1)"},"content":{"rendered":"<p>We have already mentioned the importance of a Pullbuoy\u00a0<em>(<a href=\"http:\/\/www.arenawaterinstinct.com\/en_uk\/community\/arena-products\/a-guide-to-making-the-best-possible-use-of-your-pullbuoy\/\">A guide to making the best possible use of your pullbuoy<\/a>)\u00a0<\/em>and how it can help improve both your position in the water and swim stroke.<\/p>\n<p>This article describes a three-week plan mainly aimed at developing arm strength to help you train for your forthcoming open water swimming events.<\/p>\n<p>First and foremost you need to know that there is a very close correlation between upper body strength and swimming performance. Research<strong><sup>1<\/sup><\/strong>\u00a0has, indeed, shown that forward propulsion, particularly when swimming the freestyle, is mainly generated by arm movements, particularly using your forearms and hands.<\/p>\n<p>The basic problem noted in water sports like swimming is that power is not applied against a fixed resistance, as in the case with sports on dry land, but against a mass in motion in the form of the water itself.<\/p>\n<p>This means the amount of applied power does not correspond to the overall power an athlete can generate.<\/p>\n<p>Power is, in fact, directly proportional to swimming technique: the better the athlete\u2019s swimming technique, the greater percentage of power that can be applied to the swim stroke (index of propulsive efficiency)<strong><sup>2<\/sup><\/strong>.<\/p>\n<p>Without further ado, let\u2019s try and work on your arm strength to improve your propulsive efficiency.<\/p>\n<p>Here is a three-week plan, ideal for beginners or masters:<\/p>\n<p><strong>1. Build week<\/strong><\/p>\n<p><strong>2. Speed week<\/strong><\/p>\n<p><strong>3. Recovery week<\/strong><\/p>\n<p>There are three sessions for each week. Try to train as regularly as possible and you will see huge improvements.<\/p>\n<p><strong>WEEK 1<\/strong><\/p>\n<p>Monday<\/p>\n<ul>\n<li>400 easy<\/li>\n<li>5&#215;100 aerobic with 15\u201d recovery<\/li>\n<li>200 backstroke legs<\/li>\n<li><strong>5&#215;100 aerobic with pullbuoy and 15\u201d recovery<\/strong><\/li>\n<li>200 backstroke technique<\/li>\n<li>5&#215;100 legs(25 fast\/75 aerobic) 15\u201d recovery.<\/li>\n<\/ul>\n<p>Wednesday<\/p>\n<ul>\n<li>200 easy<\/li>\n<li>6&#215;50 accelerations 1-3 with 20\u201d recovery<\/li>\n<li><strong>2&#215;400 pull (1x breathing every 3 strokes 1x breathing every 3\/5 changing every 50) with 30\u201d recovery<\/strong><\/li>\n<li>5&#215;100 (25 not freestyle\/75 freestyle) with 20\u201d recovery<\/li>\n<li>6&#215;50 (25 fast\/25 slow) with 20\u201d recovery<\/li>\n<li>200 easy<\/li>\n<\/ul>\n<p>Friday<\/p>\n<ul>\n<li>10\u2019 easy<\/li>\n<li>T-1000, 1.000m test.<\/li>\n<\/ul>\n<p>*Swim as best you can, trying to maintain a steady speed. Record your time at the end of the swim, it will be a useful guideline in a few weeks\u2019 time.<\/p>\n<p><strong>WEEK 2<\/strong><\/p>\n<p>Monday<\/p>\n<ul>\n<li>400 steady<\/li>\n<li>16&#215;25 (1x fast 1x slow any stroke) at 45\u201d<\/li>\n<li>100 double-arm backstroke<\/li>\n<li><strong>8&#215;50 accelerations with pullbuoy 1-4 with 20\u201d recovery<\/strong><\/li>\n<li>100 double-arm backstroke<\/li>\n<li>4&#215;100 combo (50 legs + 50 pullbuoy) aerobic with 20\u201d recovery *combo = swimming holding the pullbuoy like a float, using a Pullkick would be even better<\/li>\n<\/ul>\n<p>200 (100 double-arm backstroke \/100 as you prefer)<\/p>\n<p>Wednesday<\/p>\n<ul>\n<li>200 easy 200 legs 200 arms<\/li>\n<li><strong>12&#215;75 pullbuoy (1&#215;25 fast\/50 aerobic 1x acceleration 1x slow) 20\u201d recovery<\/strong><\/li>\n<li>400 (25 freestyle\/25 freestyle legs\/50 swim)<\/li>\n<li>8&#215;12.5 fast freestyle with head above water at 45\u201d<\/li>\n<\/ul>\n<p>Friday<\/p>\n<ul>\n<li>10\u2019 easy<\/li>\n<li>4&#215;400 with 60\u201d recovery swimming fast and steady<\/li>\n<li><strong>8&#215;50 freestyle with pullbuoy and 30\u201d recovery.<\/strong><\/li>\n<\/ul>\n<p><strong>WEEK 3<\/strong><\/p>\n<p>Monday<\/p>\n<ul>\n<li>300 (75 swimming\/25 any stroke legs)<\/li>\n<li>3&#215;200 aerobic with 30\u201d recovery<\/li>\n<li><strong>3&#215;200 aerobic with pullbuoy and 30\u201d recovery<\/strong><\/li>\n<li>300 (75 backstroke legs \/25 any stroke you like)<\/li>\n<\/ul>\n<p>Wednesday<\/p>\n<ul>\n<li>10\u2019 easy<\/li>\n<li>1&#215;300 (25 fast legs \/50 swimming)<\/li>\n<li>4&#215;150 fast swimming with 30\u201d recovery<\/li>\n<li>4&#215;75 (25mix\/50freestyle) with 20\u201d recovery<\/li>\n<li>200 slow<\/li>\n<\/ul>\n<p>Friday<\/p>\n<ul>\n<li>200 steady, 200 with pullbuoy<\/li>\n<li>4&#215;50 (1x 15 powerful legs 1x 25 fast) with 30\u201d recovery<\/li>\n<li>12&#215;100 fast* with.15\u201d recovery<br \/>\n* same speed as in T-1000 test performed in week 1<\/li>\n<li>Easy swim to finish<\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.arenawaterinstinct.com\/en_uk\/community\/wp-content\/uploads\/2015\/03\/SET_Pullbuoy_for_OW_PART_1.pdf\">DOWNLOAD THE 3-WEEK PLAN<\/a>\u00a0|\u00a0<a href=\"http:\/\/www.arenawaterinstinct.com\/en_uk\/community\/wp-content\/uploads\/2015\/03\/Pullbuoy_for_OW_Part1_BW.pdf\">Printable version<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We have already mentioned the importance of a Pullbuoy\u00a0(A guide to making the best possible use of your pullbuoy)\u00a0and how it can help improve both your position in the water &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":18926,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12818],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1) - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1) - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"We have already mentioned the importance of a Pullbuoy\u00a0(A guide to making the best possible use of your pullbuoy)\u00a0and how it can help improve both your position in the water &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-12T16:30:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-15T09:13:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/OW_pullbuoy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1)\",\"datePublished\":\"2016-03-12T16:30:57+00:00\",\"dateModified\":\"2021-05-15T09:13:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\"},\"wordCount\":516,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Triathlon &amp; Open Water\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\",\"name\":\"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1) - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2016-03-12T16:30:57+00:00\",\"dateModified\":\"2021-05-15T09:13:05+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Triathlon &amp; Open Water\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\",\"name\":\"arena coaches\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"caption\":\"arena coaches\"},\"description\":\"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/author\/arenacoaches\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1) - The arena swimming blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/","og_locale":"en_US","og_type":"article","og_title":"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1) - The arena swimming blog","og_description":"We have already mentioned the importance of a Pullbuoy\u00a0(A guide to making the best possible use of your pullbuoy)\u00a0and how it can help improve both your position in the water &hellip;","og_url":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2016-03-12T16:30:57+00:00","article_modified_time":"2021-05-15T09:13:05+00:00","og_image":[{"width":800,"height":533,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/OW_pullbuoy.jpg","type":"image\/jpeg"}],"author":"arena coaches","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"Written by":"arena coaches","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1)","datePublished":"2016-03-12T16:30:57+00:00","dateModified":"2021-05-15T09:13:05+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/"},"wordCount":516,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"articleSection":["Triathlon &amp; Open Water"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/","url":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/","name":"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1) - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2016-03-12T16:30:57+00:00","dateModified":"2021-05-15T09:13:05+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/pullbuoy-for-open-water-swimming-a-three-week-plan-to-improve-your-forward-propulsion-part-1\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Triathlon &amp; Open Water","item":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/"},{"@type":"ListItem","position":3,"name":"Pullbuoy for open water swimming: a three-week plan to improve your forward propulsion (part 1)"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76","name":"arena coaches","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","caption":"arena coaches"},"description":"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.","url":"https:\/\/blog.arenaswim.com\/en\/author\/arenacoaches\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/86519"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/users\/1372"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/comments?post=86519"}],"version-history":[{"count":1,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/86519\/revisions"}],"predecessor-version":[{"id":86520,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/86519\/revisions\/86520"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media\/18926"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media?parent=86519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/categories?post=86519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/tags?post=86519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}