{"id":1946,"date":"2012-09-19T06:00:39","date_gmt":"2012-09-19T10:00:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1946"},"modified":"2012-09-20T15:11:27","modified_gmt":"2012-09-20T19:11:27","slug":"fall-wk3-bk-technique-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1946","title":{"rendered":"Fall WK3 &#8211; BK Technique (Wed)"},"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>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>4 x 25 Scull (Entry, Catch, Finish, On Back)<\/li>\n<li>100 FS<\/li>\n<\/ul>\n<p>Kick Set: try with no fins<\/p>\n<ul>\n<li>2 x 25 Kick on Back, hands at side<br \/>\n&#8211; adjust head so goggles and nose out<br \/>\n&#8211; rolling boil narrow kick<\/li>\n<li>2 x 25 Kick on Back, Rolling every 10<br \/>\n&#8211; Head perfectly still<br \/>\n&#8211; drive roll with hips and shoulders<br \/>\n&#8211; rotate on spine, quickly<\/li>\n<li>2-4 x 25 BK focus on body position<\/li>\n<\/ul>\n<p>Set 1:\u00a0 BK Technique &#8211; with fins<\/p>\n<ul>\n<li>2 x 25 Side Kicking (one side per 25)<br \/>\n&#8211; leading hand palm faces side of pool, thumb up<br \/>\n&#8211; chin on shoulder, shoulder out<br \/>\n&#8211; other hand relaxed on hip<br \/>\n&#8211; steady lead hand<\/li>\n<li>2 x 25 Side Kicking, Switch every 6 kicks<br \/>\n&#8211; power for switch from hips and core<br \/>\n&#8211; drive fully to the other side<\/li>\n<li>2-4 x 50&#8217;s BK Fins with focus on side to side<\/li>\n<li>2 x 25 Deep Catch Watching<br \/>\n&#8211; one arm only, watch hand enter<br \/>\n&#8211; drive to deep catch &#8211; high elbow<br \/>\n&#8211; stroke from catch is a scull up and scull down<br \/>\n\u00a0 palm facing back<\/li>\n<li>2-4 50&#8217;s BK Fins &#8211; focus catch and stroke<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>2-4 x 100 FS\u00a0 on 20 sec<br \/>\nswum as 25 1-arm high elbow, 75 Full Stroke<\/li>\n<li>4 x 25 FS on 15 sec Count Strokes<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 100 FS 100 BK 4 x (25 Kick IM, 25 Swim FS) 4 x 25 Scull (Entry, Catch, Finish, On Back) 100 FS Kick Set: try with no fins 2 x 25 Kick on Back, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1946\">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\/1946"}],"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=1946"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1946\/revisions"}],"predecessor-version":[{"id":1949,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1946\/revisions\/1949"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1946"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}