{"id":1986,"date":"2012-10-01T06:00:26","date_gmt":"2012-10-01T10:00:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1986"},"modified":"2012-10-01T22:34:39","modified_gmt":"2012-10-02T02:34:39","slug":"fall-wk5-fl-technique-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1986","title":{"rendered":"Fall WK5 &#8211; FL Technique (Mon)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 FS Pull\/Swim Mix<\/li>\n<li>100 BK<\/li>\n<li>100 BR<\/li>\n<li>100 FS<\/li>\n<li>25 BK, 25 BR,<\/li>\n<li>25 BR, 25 FS<\/li>\n<\/ul>\n<p>Kick:\u00a0<\/p>\n<ul>\n<li>3 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)<br \/>\n#1 BK, #2 BR, #3 FS<br \/>\nFor slower swimmers, change strokes after each 50.<\/li>\n<li>50 Easy for fastest swimmers to allow group catch up<\/li>\n<\/ul>\n<p>Fly Kick: with Fins<\/p>\n<ul>\n<li>2 x 25 FL Kick with board<br \/>\n&#8211; focus on initiating kick from core\/hip flexors<br \/>\nand letting it travel down your legs as a wave<br \/>\n&#8211; final part of the kick it a short sharp punch from<br \/>\nthe knees down<br \/>\n&#8211; kick in a slower tempo like with full fly<\/li>\n<li>2 x 25 FL Kick, no board \/ underwater<br \/>\n&#8211; high tempo smaller amplitude kick as used<br \/>\noff the walls<\/li>\n<li>2 x 25 FL Kick with board &#8211; no fins<\/li>\n<\/ul>\n<p>Fly Stroke<\/p>\n<p>Fly is a beautiful stroke that requires Power, Timing and Endurance<br \/>\nTiming is summarized &#8211; kick hands in &#8211; kick hands out.<br \/>\nThe Kick hands out corresponds with hands accelerating through pull at waist<br \/>\nAll Fly movements are to be forward &#8211; not up and down.<br \/>\nKeep your nose Low.<\/p>\n<ul>\n<li>Demo &#8211; 2 x 25 FL one slow tempo, one fast<br \/>\n&#8211; Initiate arms with scull out to catch water<br \/>\n\u00a0&#8211; Keyhole in to max acceleration<br \/>\n&#8211; Relaxed Recovery just over the water<br \/>\n&#8211; Kick is Rhythmic, hips undulate, feet provide punch<\/li>\n<li>Single Arm Drill<br \/>\n&#8211; non-stroking arm at side<br \/>\n&#8211; emphasis on arm high over to get big hip undulation<br \/>\n&#8211; breathe forward or to the side<br \/>\n* 1-2 x (25 R-Arm, 25 L-Arm)<\/li>\n<li>Single Arm Flowing<br \/>\n&#8211; non-stroking arm out front<br \/>\n* 1-2 x (25 R-Arm, 25 L-Arm)<\/li>\n<li>2-2-2 Drill<br \/>\n&#8211; 2 Strokes R-Arm, 2 Strokes L-Arm, 2 Full Strokes<br \/>\n*2 x 25 2-2-2<\/li>\n<li>Half FS &#8211; Half FL<br \/>\n&#8211; half length Straight Arm FS &#8211; half length full Fly<br \/>\n4 x 25 Half-Half<\/li>\n<\/ul>\n<p>EN-1:<\/p>\n<ul>\n<li>2-4 x 50 FS (4)<\/li>\n<li>2-4 x 50 BK (3)<\/li>\n<li>2-4 x 50 BR (2)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 Easy (no time left)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 200 FS Pull\/Swim Mix 100 BK 100 BR 100 FS 25 BK, 25 BR, 25 BR, 25 FS Kick:\u00a0 3 x (25 Kick, 25 Swim, 25 Swim, 25 Kick) #1 BK, #2 BR, #3 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1986\">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\/1986"}],"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=1986"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1986\/revisions"}],"predecessor-version":[{"id":1989,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1986\/revisions\/1989"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1986"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}