{"id":1938,"date":"2012-09-17T06:00:21","date_gmt":"2012-09-17T10:00:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1938"},"modified":"2012-09-17T19:30:56","modified_gmt":"2012-09-17T23:30:56","slug":"fall-wk3-bk-technique-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1938","title":{"rendered":"Fall WK3 &#8211; BK Technique (Mon)"},"content":{"rendered":"<p>Backstroke Technique Week<\/p>\n<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 FS \/ BK mix<\/li>\n<li>4 x (50 Pull, 25 Kick, 25 Swim) Mix strokes<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>Flags info<\/li>\n<li>Streamline BK Push-offs \/ Breathing<\/li>\n<li>Streamline BK Dolphin<\/li>\n<li>25 BK Kick &#8220;in a bucket&#8221;<\/li>\n<li>25 BK Kick &#8220;wide&#8221;<\/li>\n<li>2-4 x 25 Streamline BK Dolphin \/ narrow kick on 15 sec<\/li>\n<\/ul>\n<p>Set 1:\u00a0 BK Technique<\/p>\n<ul>\n<li>25 Left Arm Only<\/li>\n<li>25 Right Arm Only<\/li>\n<li>25 Left Arm, 25-75 BK focus Left<\/li>\n<li>25 Right arm, 25-75 BK focus Right<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>4 x 25 BK on 20 sec<br \/>\nStreamline, Dolphin start<\/li>\n<li>2-4 x 50 BK on 20 sec<\/li>\n<li>4 x 25 FS on 15 sec &#8211; 1-Arm High Elbow<\/li>\n<li>2-4 x 50 FS on 15 sec<\/li>\n<li>100 FS<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Backstroke Technique Week Warm Up:\u00a0 600m to 6:10 200 FS \/ BK mix 4 x (50 Pull, 25 Kick, 25 Swim) Mix strokes Kick: Flags info Streamline BK Push-offs \/ Breathing Streamline BK Dolphin 25 BK Kick &#8220;in a bucket&#8221; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1938\">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\/1938"}],"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=1938"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1938\/revisions"}],"predecessor-version":[{"id":1945,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1938\/revisions\/1945"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1938"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}