{"id":1911,"date":"2012-09-07T06:00:36","date_gmt":"2012-09-07T10:00:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1911"},"modified":"2012-09-09T20:28:36","modified_gmt":"2012-09-10T00:28:36","slug":"fall-wk1-cycle-wk1-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1911","title":{"rendered":"Fall WK1 &#8211; FS Technique (Fri)"},"content":{"rendered":"<p>Welcome Back!<\/p>\n<p>Since we have all had at least some time off this summer, the program is going to start from scratch.<\/p>\n<p>Our focus now will be on TECHNIQUE for all strokes\u00a0and developing an aerobic base.<\/p>\n<p>Warm Up:\u00a0 800m (to 6:15)<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>100 BK<\/li>\n<li>100 BR<\/li>\n<li>4 x (25 Kick FS, 25 Swim IM)<\/li>\n<\/ul>\n<p>Kick Set:\u00a0 200m (to 6:25)<\/p>\n<ul>\n<li>2 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)<\/li>\n<\/ul>\n<p>Set 1:\u00a0 FS Drill Work (500m)<\/p>\n<p>Sculling (for &#8216;feel of the water&#8217;): (to 6:35)<\/p>\n<ul>\n<li>25 Entry\u00a0Scull<\/li>\n<li>25 Catch Scull<\/li>\n<li>1-2 x (25 \u00a0Entry Scull, 25 FS)<\/li>\n<li>1-2 x (25 Catch Scull, 25 FS)<\/li>\n<\/ul>\n<p>High Elbow \/ Early Vertical Forearm: (to 6:45)<\/p>\n<ul>\n<li>25 Right Arm<\/li>\n<li>25 Left Arm<\/li>\n<li>1-2 x (25 Right Arm, 25 FS)<\/li>\n<li>1-2 x (25 Left rm, 25 FS)<\/li>\n<\/ul>\n<p>Set 2: EN-1 (300m)<\/p>\n<ul>\n<li>2 x 25 Perfect FS on 15 sec rest<\/li>\n<li>2 x 50 Perfect FS on 15 sec rest<\/li>\n<li>100 Perfect FS<\/li>\n<li>2\u00a0x 25\u00a0not FS on 15 sec<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Welcome Back! Since we have all had at least some time off this summer, the program is going to start from scratch. Our focus now will be on TECHNIQUE for all strokes\u00a0and developing an aerobic base. Warm Up:\u00a0 800m (to &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1911\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1911"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1911"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1911\/revisions"}],"predecessor-version":[{"id":1921,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1911\/revisions\/1921"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1911"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}