{"id":1970,"date":"2012-09-26T06:00:13","date_gmt":"2012-09-26T10:00:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1970"},"modified":"2012-09-26T22:55:45","modified_gmt":"2012-09-27T02:55:45","slug":"fall-wk4-breaststroke-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1970","title":{"rendered":"Fall WK4 &#8211; Breaststroke (Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>100 FS Pull, 25 R-Arm High Elbow<br \/>\n25 L-Arm High Elbow, 50 FS Kick, 100 FS swim<\/li>\n<li>100 BK Pull, 25 R-Arm BK, 25 L-Arm BK<br \/>\n50 BK Kick, 100 BK Swim<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>2 x 25 FS Kick on 15 sec<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 25 BK Kick on 15<\/li>\n<li>50 BK Kick<\/li>\n<\/ul>\n<p>BR Kick Outline<\/p>\n<ul>\n<li>Keep your legs inside your body line so they don&#8217;t slow you down<\/li>\n<li>Recovering your legs is done inside your hip line<\/li>\n<li>Don&#8217;t let your knees drop down too low &#8211; just a bit<\/li>\n<li>Propulsion is a quick Whip Kick, slam the heels together<\/li>\n<li>Small amplitude is best &#8211; if your knees are ok<\/li>\n<\/ul>\n<p>BR Kick on your Back<\/p>\n<ul>\n<li>Arms at side<\/li>\n<li>Recover heels to touch finger tips<\/li>\n<li>Keep knees below the waterline<\/li>\n<li>2 x 25 Kick on Back<\/li>\n<\/ul>\n<p>BR Kick on Stomach<\/p>\n<ul>\n<li>Arms at side<\/li>\n<li>same with heels touching finger tips<\/li>\n<li>2\u00a0x 25 Kick on Stomach<\/li>\n<li>Easy Swim to deep end<\/li>\n<\/ul>\n<p>Vertial BR Kicking<\/p>\n<ul>\n<li>face deep end wall &#8211; body flat almost on wall<\/li>\n<li>arms back of hand on wall<\/li>\n<li>knees can&#8217;t come forward<\/li>\n<li>2 x 20 seconds<\/li>\n<li>Easy swim back to shallow end<\/li>\n<\/ul>\n<p>BR Technique:<\/p>\n<p>BR Pull<\/p>\n<ul>\n<li>it isn&#8217;t a huge component to propulsion<\/li>\n<li>main thing is to get from the end of the pull quickly back to extension<\/li>\n<li>Pull is Scull Out &#8211; Scull In with &#8217;rounded corners&#8217;<\/li>\n<\/ul>\n<p>BR Scull<\/p>\n<ul>\n<li>Scull out \/ Scull In with small flutter kick<\/li>\n<li>2\u00a0x 25m<\/li>\n<\/ul>\n<p>BR Pull<\/p>\n<ul>\n<li>full BR Pull with flutter Kick<\/li>\n<li>2\u00a0x 25m<\/li>\n<\/ul>\n<p>BR Pull Over Lane rope<\/p>\n<ul>\n<li>keeps elbows from getting back too far (onto ribs)<\/li>\n<\/ul>\n<p>Goggle Drill<br \/>\n&#8211; Keep head from tilting up or back &#8211; head stays in line with spine<br \/>\n&#8211; head goes forward<\/p>\n<ul>\n<li>1st stroke No upward motion on Pull<\/li>\n<li>2nd stroke &#8211; just clear goggles<\/li>\n<li>3rd stroke &#8211; face up just enough to breathe<\/li>\n<li>Repeat through length<\/li>\n<li>2 x 25m<\/li>\n<\/ul>\n<p>EN&#8211;1:<\/p>\n<ul>\n<li>2-4 x 25 BR Count Strokes on 15 sec<\/li>\n<li>2-4 x (25 BK, 25 BR, 25 FS) 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 6:10 100 FS Pull, 25 R-Arm High Elbow 25 L-Arm High Elbow, 50 FS Kick, 100 FS swim 100 BK Pull, 25 R-Arm BK, 25 L-Arm BK 50 BK Kick, 100 BK Swim Kick: 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1970\">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\/1970"}],"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=1970"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1970\/revisions"}],"predecessor-version":[{"id":1976,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1970\/revisions\/1976"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1970"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}