{"id":2004,"date":"2012-10-05T06:00:31","date_gmt":"2012-10-05T10:00:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2004"},"modified":"2012-10-08T14:56:25","modified_gmt":"2012-10-08T18:56:25","slug":"fall-wk5-fl-technique-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2004","title":{"rendered":"Fall WK5 &#8211; FL Technique (Fri)"},"content":{"rendered":"<p>Please take note &#8211; <strong><span style=\"color: #ff0000;\">Monday&#8217;s practice is cancelled due to the Thanksgiving Holiday.<\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\">Warm Up:\u00a0 600m to 6:10<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">3 x (50 Swim, 50 Drill, 50 Kick, 50 Swim)<br \/>\n#1 FS, #2 BK, #3 BR<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Kick:\u00a0 <\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">3 x (2 x 25 Kick on 10 sec rest)<br \/>\n#1 FS, #2 BK, #3 BR<br \/>\nFast Kickers swim 50-100 Extra<\/span><\/li>\n<li><span style=\"color: #000000;\">1-2 x 50 FL Kick with Board on 15 sec rest<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x 25 FL Kick Underwater with flip to back<br \/>\nVertical Dolphin 15 sec at deep end<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x 25 Dolphin Kick on Back raising arms to 90 deg<br \/>\n&#8211; get going arms at side<br \/>\n&#8211; then raise arms to 90 deg<br \/>\n&#8211; if too fatigued, drop arms above head<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x [25 Full FL 10 sec rest,<br \/>\n1min Vertical Kick (alt 15 sec arms at side,<br \/>\n15 sec arms crossed on chest)<br \/>\n15 sec rest,<br \/>\n25 Full FL back relaxed, breathing focus]<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">FL Stroke:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">2 x 1-Arm FL, 2 x FL<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x 25 Triple Kick, 2 x FL<\/span><\/li>\n<li><span style=\"color: #000000;\">Underwater Recovery FL Drill &#8230; <span style=\"color: #ff0000;\">Skipped &#8211; save for later<\/span><br \/>\n&#8211; feels funny but will help those raising head to high<br \/>\n&#8211; with arms out front, initiate Pull with scull out, Bum Up<br \/>\n&#8211; as hands get to hips, drive head forward and in, leave hands at side<br \/>\n&#8211; flutter kick and recover hands to front<br \/>\n&#8211; initiate again<br \/>\n2 x Underwater FL Drill, 2 x FL<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">EN-1<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">2 x 50 FS, 100 FS\u00a0on 15<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x 50 BK, 100 BK on 15<\/span><\/li>\n<li><span style=\"color: #000000;\">2 x 50 BR, 100 BR on 15<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Swim Down:\u00a0 100+ Easy<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Please take note &#8211; Monday&#8217;s practice is cancelled due to the Thanksgiving Holiday. Warm Up:\u00a0 600m to 6:10 3 x (50 Swim, 50 Drill, 50 Kick, 50 Swim) #1 FS, #2 BK, #3 BR Kick:\u00a0 3 x (2 x 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2004\">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\/2004"}],"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=2004"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2004\/revisions"}],"predecessor-version":[{"id":2006,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2004\/revisions\/2006"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2004"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}