{"id":1979,"date":"2012-09-28T06:00:51","date_gmt":"2012-09-28T10:00:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1979"},"modified":"2012-09-30T18:34:00","modified_gmt":"2012-09-30T22:34:00","slug":"fall-wk4-br-technique-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1979","title":{"rendered":"Fall WK4 &#8211; BR Technique (Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>100 FS, 100 BK<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>25 FS Drill, 25 FS<\/li>\n<li>25 BK Drill, 25 BK<\/li>\n<li>25 BR Drill, 25 BR<\/li>\n<li>50 FS<\/li>\n<\/ul>\n<p>Today we will divide into three Groups (mix experienced and new swimmers in each group).<br \/>\nEach group rotate through three different sessions lasting 15 minutes each.<\/p>\n<p><strong>50m Demo of Breaststroke<\/strong><\/p>\n<p><strong><span style=\"color: #0000ff;\">Session 1:<\/span><\/strong> <strong>Full Stroke Filming and Adjustments with Yves<\/strong><\/p>\n<ul>\n<li>one at a time, Yves will film swimmers in the side lane<br \/>\nshow them some video and suggest corrections<\/li>\n<li>the other swimmers in the group are to practice full stroke and work on corrections<\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>Session 2:<\/strong><\/span> <strong>BR Kick and Push-Offs<\/strong><\/p>\n<ul>\n<li>2 x 25 BR Kick with Pull Buoy<\/li>\n<li>50 BR<\/li>\n<li>25 BR Kick touch finger tips, 25 full BR<\/li>\n<li>25 of 2xRight Kick, 2xLeft Kick, 3xFull Kick, 25 BR<\/li>\n<li>4\u00a0x Streamline Push-off<\/li>\n<li>3\u00a0x Streamline Push-off + Full Pull<\/li>\n<li>3\u00a0x Streamline Push-off + Full Pull with Dolphin<\/li>\n<li>3 x Streamline Push-off + Full Pull\/Dolphin + Whip Kick to Surface<\/li>\n<li>2 x 25 BR with perfect pushoffs<\/li>\n<\/ul>\n<p><span style=\"color: #0000ff;\"><strong>Session 3:<\/strong><\/span>\u00a0 <strong>BR Drills<\/strong><\/p>\n<ul>\n<li><strong>Accordion Drill<\/strong> &#8211; for kick\/hands timing<br \/>\n&#8211; draw hands back to head flat on surface &#8211; same forward<br \/>\n&#8211; Hands back as feet drawn up<br \/>\n&#8211; Drive Hands forwad with kick<br \/>\n* 2 x (25 Accordion, 25 BR)<\/li>\n<li><strong>Flying BR<\/strong> &#8211; for body wave<br \/>\n&#8211; One Stroke 1-Arm\u00a0FL (High arm recovery)<br \/>\n&#8211; One Stroke other Arm FL<br \/>\n&#8211; 2 strokes of Full BR NO breathing<br \/>\n* 2 x (25 Flying BR, 25 BR)<\/li>\n<li><strong>Three Count Glide<br \/>\n<\/strong>&#8211; Count One-Thousand, Two-Thousand, Three-Thousand in glide on full Extension<br \/>\n* 25 Three Count Glide, 25 BR<br \/>\n* 50m of (3-count, 2-count, 1-count glide strokes &amp; repeat)<br \/>\n* 50m BR<\/li>\n<li><strong>One Full, One Pull<br \/>\n<\/strong>&#8211; one full stroke of BR, then one underwater Pull-out, repeat<br \/>\n* 50 One Full, One Pull<br \/>\n* 50 BR<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100+ Easy with any time remaining<\/p>\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) 25 FS Drill, 25 FS 25 BK Drill, 25 BK 25 BR Drill, 25 BR 50 FS Today we will divide into three &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1979\">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\/1979"}],"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=1979"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1979\/revisions"}],"predecessor-version":[{"id":1982,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1979\/revisions\/1982"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1979"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}