{"id":1961,"date":"2012-09-24T06:00:20","date_gmt":"2012-09-24T10:00:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1961"},"modified":"2012-09-24T12:24:35","modified_gmt":"2012-09-24T16:24:35","slug":"fall-wk4-breaststroke-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1961","title":{"rendered":"Fall WK4 &#8211; Breaststroke (Mon)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 Pull FS\/BK mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>2 x (25 Drill FS, 25 FS)<\/li>\n<li>2 x (25 Drill BK, 25 BK)<\/li>\n<\/ul>\n<p>Kick: Mix FS and BK<\/p>\n<ul>\n<li>2 &#8211;\u00a04 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)<br \/>\nTake 10 sec rest per 50<br \/>\nAlternate FS\/BK per 100<\/li>\n<li>BR Kick Technique\/Demo<\/li>\n<li>2-4 x 25 Kick BR<\/li>\n<\/ul>\n<p>Set 1:\u00a0 BR Technique<\/p>\n<ul>\n<li>BR Wall Push-off\/breakout<br \/>\n&#8211;\u00a0Super Streamline &#8211; DEEP<br \/>\n&#8211; arm-pull\/body wave kick<br \/>\n&#8211; whip-kick towards surface<br \/>\n&#8211; first pull &#8211; head must break by the time<br \/>\n\u00a0arms get to widest point<br \/>\n&#8211; execute 4+ push-offs<\/li>\n<li>BR pull \/ Kick timing &#8211; Demo<br \/>\n&#8211; Pull while streamline<br \/>\n&#8211; set up for Kick at end of pull<br \/>\n&#8211; big drive forward with kick<\/li>\n<li>2-4 x 25 BR\u00a0count strokes<\/li>\n<li>2-3 x 50\u00a0BR to include the wall turn at 25<\/li>\n<\/ul>\n<p>Set 2: EN-1 Base Aerobic<\/p>\n<ul>\n<li>25 Drill FS, 25 FS on 15 sec<\/li>\n<li>100 FS on 15 sec\u00a0<\/li>\n<li>25 Drill BK, 25 BK on 15 sec<\/li>\n<li>100 BK on 15 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 + Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 200 Pull FS\/BK mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, 25 FS) 2 x (25 Drill BK, 25 BK) Kick: Mix FS and BK 2 &#8211;\u00a04 x (25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1961\">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\/1961"}],"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=1961"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1961\/revisions"}],"predecessor-version":[{"id":1964,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1961\/revisions\/1964"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1961"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}