{"id":1917,"date":"2012-09-10T06:00:51","date_gmt":"2012-09-10T10:00:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1917"},"modified":"2012-09-11T18:46:23","modified_gmt":"2012-09-11T22:46:23","slug":"fall-wk2-fs-technique-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1917","title":{"rendered":"Fall WK2 &#8211; FS Technique (Mon)"},"content":{"rendered":"<p>This week&#8217;s three sessions will focus on FS Technique<\/p>\n<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 FS \/ BK Mix<\/li>\n<li>4 x (25 Drill, 25 Swim, 25 Kick, 25 Swim) Mix<\/li>\n<\/ul>\n<p>Kick Set:\u00a0<\/p>\n<ul>\n<li>2 x 25 FS Kick Technique<\/li>\n<li>4 &#8211; 8 x 25 Kick (Odd FS, Even mix) on 15 sec<\/li>\n<\/ul>\n<p>Set 1:\u00a0 FS Drills<\/p>\n<p>Tubing Drill Demo<\/p>\n<p>Sculling<\/p>\n<ul>\n<li>25 Stroke Finish Scull<\/li>\n<li>25 Scull on Back<\/li>\n<li>1-2 x (25 Finish Scull, 25 FS)<\/li>\n<li>1-2 x (25 Scull on Back, 25 FS)<\/li>\n<\/ul>\n<p>FS Arm Drills<\/p>\n<ul>\n<li>25 R-Arm Only<\/li>\n<li>25 L-Arm Only<\/li>\n<li>1 -2 x (25 R, 25 L, 50 FS)<\/li>\n<li>25 R-Arm Board<\/li>\n<li>25 L-Arm Board<\/li>\n<li>1-2 x (25 R Board, 25 L Board, 50 FS)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 Base Aerobic<\/p>\n<ul>\n<li>4 x 25 FS on 15 sec<\/li>\n<li>2 x 50 FS on 15 sec<\/li>\n<li>100 FS<\/li>\n<li>4+ x 25 IM seq on 45<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week&#8217;s three sessions will focus on FS Technique Warm Up:\u00a0 600m to 6:10 200 FS \/ BK Mix 4 x (25 Drill, 25 Swim, 25 Kick, 25 Swim) Mix Kick Set:\u00a0 2 x 25 FS Kick Technique 4 &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1917\">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\/1917"}],"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=1917"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1917\/revisions"}],"predecessor-version":[{"id":1919,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1917\/revisions\/1919"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1917"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}