{"id":1930,"date":"2012-09-14T06:00:55","date_gmt":"2012-09-14T10:00:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1930"},"modified":"2012-09-14T19:05:44","modified_gmt":"2012-09-14T23:05:44","slug":"fall-wk2-fs-technique-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1930","title":{"rendered":"Fall WK2 &#8211; FS Technique (Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>100 FS<\/li>\n<li>100 BK<\/li>\n<li>100 BR<\/li>\n<li>200 IM All Drills<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>Kick:\u00a0 FINS<\/p>\n<ul>\n<li>2 x 25 FS Torpedo Kick &#8211; swim to end when out of air<\/li>\n<li>4 x 25 FS Torpedo Kick<br \/>\n#1 &#8211; toes in\/brushing<br \/>\n#2 &#8211; squeeze bum to hold coin in cheeks<br \/>\n#3 &#8211; super stretch core<br \/>\n#4 &#8211; tilt pelvis up slightly<\/li>\n<li>100-200 Fins FS focus on which of 1-4 felt best<\/li>\n<li>2 x 25 FS side Kick<\/li>\n<li>100 &#8211; 200 FS side Kick switch sides every 6-8 kicks<\/li>\n<\/ul>\n<p>Set 1:\u00a0 FS Technique<\/p>\n<p>Sculling:<\/p>\n<ul>\n<li>25 Entry Scull, 25 Catch Scull<\/li>\n<li>2-4 x 50 FS<\/li>\n<li>25 Finish Scull, 25 Scull on Back<\/li>\n<li>2-4 x 50 FS<\/li>\n<\/ul>\n<p>Tech:<\/p>\n<ul>\n<li>25 Right Arm Only &#8211; Catch focus<\/li>\n<li>75-125 FS focus on Right Arm<\/li>\n<li>25 Left Arm Only &#8211; Catch focus<\/li>\n<li>75-125 FS\u00a0Focus onLeft arm<\/li>\n<li>25 FS Breathing Focus<\/li>\n<li>75-125 FS &#8211; breathing emphasis<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 100 FS 100 BK 100 BR 200 IM All Drills 100 IM Kick:\u00a0 FINS 2 x 25 FS Torpedo Kick &#8211; swim to end when out of air 4 x 25 FS Torpedo Kick #1 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1930\">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\/1930"}],"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=1930"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1930\/revisions"}],"predecessor-version":[{"id":1933,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1930\/revisions\/1933"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1930"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}