{"id":1955,"date":"2012-09-21T06:00:20","date_gmt":"2012-09-21T10:00:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1955"},"modified":"2012-09-21T14:13:17","modified_gmt":"2012-09-21T18:13:17","slug":"fall-wk3-bk-technique-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1955","title":{"rendered":"Fall WK3 &#8211; BK Technique (Fri)"},"content":{"rendered":"<p>Warm Up: 500m to 6:10<\/p>\n<ul>\n<li>100 FS<\/li>\n<li>4 x (25 Kick FS, 25 Swim IM)<\/li>\n<li>100 BK Fins<\/li>\n<li>100 BR<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Kick with Fins<\/p>\n<ul>\n<li>2-3 x 50 FS Fins Kick on 15 sec<\/li>\n<li>2-3 x 50 BK Side Kicking on 15 sec (change sides\/25m)<\/li>\n<li>2-4 x 25 BK Dolphin on 15 sec<\/li>\n<\/ul>\n<p>Set 2:\u00a0 BK Technique with Fins<\/p>\n<ul>\n<li>25 R-arm BK Recovery, 25 L-arm<\/li>\n<li>25 R-arm BK Recovery, 25-75m BK<\/li>\n<li>25 L-arm BK Recovery, 25-75m BK<\/li>\n<li>2 x 25 Double Arm BK<br \/>\nWatch Hands Enter, finger tips point to the side<\/li>\n<li>25 R-Arm BK High Elbow<br \/>\nPalm faces back, no pause at hip<\/li>\n<li>25-75 BK<\/li>\n<li>25 L-Arm BK High Elbow<\/li>\n<li>25-75 BK<\/li>\n<li>2 x 25 Feet First Sculling<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1 Base Aerobic &#8211; Fins off<\/p>\n<ul>\n<li>2-4 x 50 BK on 15 sec<br \/>\nStreamline Push-off, Dolphin,<\/li>\n<li>2-4 x 50 FS on 15 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 500m to 6:10 100 FS 4 x (25 Kick FS, 25 Swim IM) 100 BK Fins 100 BR Set 1:\u00a0 Kick with Fins 2-3 x 50 FS Fins Kick on 15 sec 2-3 x 50 BK Side Kicking &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1955\">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\/1955"}],"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=1955"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1955\/revisions"}],"predecessor-version":[{"id":1960,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1955\/revisions\/1960"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1955"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}