{"id":1995,"date":"2012-10-03T06:00:15","date_gmt":"2012-10-03T10:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1995"},"modified":"2012-10-03T22:03:05","modified_gmt":"2012-10-04T02:03:05","slug":"fall-wk5-fl-technique-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1995","title":{"rendered":"Fall WK5 &#8211; FL Technique (Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 FS \/ BK Mix<\/li>\n<li>100 BR<\/li>\n<li>25 L-Arm Board FS, 25 R-Arm Board FS, 50 FS<\/li>\n<li>25 L-Arm BK Look, 25 R-Arm BK Look, 50 BK<\/li>\n<li>50 Flying BR, 25 Goggle BR, 25 BR<\/li>\n<\/ul>\n<p>Kick: Fins<\/p>\n<ul>\n<li>1-2 x (50 FS Kick, 50 BK Kick, 50 BR Kick) on 15 sec rest \/ 50m<\/li>\n<li>1-2 x (25 FL Kick (board), vertical Kick 15 sec, 25 FL Kick)<\/li>\n<li>2 x 25 1-Arm FL<\/li>\n<li>25 Streamline Dolphin Underwater<br \/>\nwhen air needed, surface, flip on back dolphin kick to wall<br \/>\nVertical Kick 15 sec<br \/>\n25 Streamline Dolphin Kick back (with flip to BK)<\/li>\n<li>2 x 25 FS Arms with Dolphin Kick, vertical kick between<\/li>\n<li>25 Dolphin Underwater arms at side<br \/>\nFlip to back to finish<br \/>\nVertical Kick 15 sec<br \/>\n25 Dolphin Underwater arms at side<\/li>\n<li>2 x 25 FL<\/li>\n<\/ul>\n<p>Stroke<\/p>\n<ul>\n<li>2 x 25 Scull out Front<br \/>\nwith Pull Buoy<br \/>\nElbows at surface<\/li>\n<li>2 x 25 Scull with Dolphin Kick<br \/>\nadd undulation<br \/>\nBum up as hands scull out<\/li>\n<li>2 x 25 FL<\/li>\n<li>Four Kicks &#8211; One Pull<br \/>\nThree kicks arms at Front<br \/>\nOne Kick to Pull Through<\/li>\n<li>2 x 25 FL<\/li>\n<li>2 x 25 FL breathing every Two<br \/>\nease off the base &#8211; focus on breathing<br \/>\nBig air in on pull, exhale continuously through next stroke<br \/>\nKeep Head down<\/li>\n<\/ul>\n<p>EN-1:\u00a0 <span style=\"color: #3366ff;\">(ran out of time for the Base Aerobic set)<\/span><\/p>\n<ul>\n<li>2 x 50 FS<\/li>\n<li>100 FS<\/li>\n<li>2 x 50 BK<\/li>\n<li>100 BK<\/li>\n<li>2 x 25 BR<\/li>\n<li>50 BR<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m + if time<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 200 FS \/ BK Mix 100 BR 25 L-Arm Board FS, 25 R-Arm Board FS, 50 FS 25 L-Arm BK Look, 25 R-Arm BK Look, 50 BK 50 Flying BR, 25 Goggle BR, 25 BR &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1995\">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\/1995"}],"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=1995"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1995\/revisions"}],"predecessor-version":[{"id":1999,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1995\/revisions\/1999"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1995"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}