{"id":1925,"date":"2012-09-12T06:00:47","date_gmt":"2012-09-12T10:00:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1925"},"modified":"2012-09-13T21:32:09","modified_gmt":"2012-09-14T01:32:09","slug":"fall-wk2-fs-technique-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1925","title":{"rendered":"Fall WK2 &#8211; FS Technique (Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>200 FS \/ BK Pull mix<\/li>\n<li>4 x (25 Kick, 25 Drill, 25 Swim) IM mix<\/li>\n<li>2 x (25 FS Build, 25 Easy BK)<\/li>\n<\/ul>\n<p>Kick Set:\u00a0<\/p>\n<ul>\n<li>2-4 x (25 FS kick, 25 FL\/BK\/BR) on 15 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 1:\u00a0 FS Drils<\/p>\n<p>Sculling<\/p>\n<ul>\n<li>1-2 x (25 Entry Scull, 25 Catch Scull,<br \/>\n25 Finish Scull, 25 Scull on Back) on 15 sec<\/li>\n<\/ul>\n<p>FS Arm Drills<\/p>\n<ul>\n<li>1-2 x (25 L-Arm, 25 R-Arm, 50 FS) with our without board<\/li>\n<li>25 Easy to Deep end<\/li>\n<li>Press-Up Demo, 2 x 8 reps<\/li>\n<li>25 Easy to Shallow End<\/li>\n<li>2 x 25 Finger Trip Drag<\/li>\n<li>2 x 25 Fist<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 Base Aerobic<\/p>\n<ul>\n<li>4 x 25 FS Pull Count Strokes on 15<\/li>\n<li>4 x 25 FS Count Strokes on 15<\/li>\n<li>4 x 50 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m 200 FS \/ BK Pull mix 4 x (25 Kick, 25 Drill, 25 Swim) IM mix 2 x (25 FS Build, 25 Easy BK) Kick Set:\u00a0 2-4 x (25 FS kick, 25 FL\/BK\/BR) on 15 sec 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1925\">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\/1925"}],"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=1925"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1925\/revisions"}],"predecessor-version":[{"id":1927,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1925\/revisions\/1927"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1925"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}