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{"practices":[{"oldPracticeCode":"bril19","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-bril19.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back1","pracTitle":"Backstroke - Drills","pracDescription":"Single Arm Backstroke will develop extra pulling..."},{"oldPracticeCode":"dril14","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril14.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back2","pracTitle":"Backstroke - Drills","pracDescription":"Double Arm Backstroke or Old English Backstroke..."},{"oldPracticeCode":"Dril14n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril14n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril14n","pracTitle":"Backstroke - Drills","pracDescription":"Double Arm Backstroke or Old English Backstroke will..."},{"oldPracticeCode":"dril15","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril15.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill11","pracTitle":"Backstroke - Drills","pracDescription":"Streamline Kick. Kick on your back with arms stretched..."},{"oldPracticeCode":"Dril15n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril15n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril15n","pracTitle":"Backstroke - Drills","pracDescription":"Streamline Kick. Kick on your back with arms stretched..."},{"oldPracticeCode":"dril16","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril16.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back17","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Side Kicking. Kick your legs while on..."},{"oldPracticeCode":"Dril16n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril16n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril16n","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Side Kicking. Kick your legs while on..."},{"oldPracticeCode":"dril17","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril17.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill5","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Catch-Up is executed with a two second..."},{"oldPracticeCode":"Dril17n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril17n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril17n","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Catch-Up is executed with a two second..."},{"oldPracticeCode":"dril18","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril18.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill9","pracTitle":"Backstroke - Drills","pracDescription":"Dolphin Leg Kick. Kick backstroke with dolphin legs..."},{"oldPracticeCode":"Dril18n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril18n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril18n","pracTitle":"Backstroke - Drills","pracDescription":"Dolphin Leg Kick. Kick backstroke with dolphin legs..."},{"oldPracticeCode":"Dril19n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril19n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril19n","pracTitle":"Backstroke - Drills","pracDescription":"Single Arm Backstroke will develop extra pulling..."}]}
{"practices":[{"oldPracticeCode":"Backbreathing_N","linkHref":"drills/Swimming/Backstroke-Technique/Breathing.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backbreath","pracTitle":"Breathing.","pracDescription":"Breath is taken naturally and regularly, clear of the..."},{"oldPracticeCode":"Backdiveentry_N","linkHref":"drills/Swimming/Backstroke-Technique/Dive-Entry.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Create an arch of the back over the water surface in..."},{"oldPracticeCode":"Backdivestart_N","linkHref":"drills/Swimming/Backstroke-Technique/Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backstart","pracTitle":"Dive Start.","pracDescription":"Start in the water and hold onto the poolside or starting..."},{"oldPracticeCode":"Backfull_N","linkHref":"drills/Swimming/Backstroke-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backfull_N","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the..."},{"oldPracticeCode":"backcrawl","linkHref":"drills/Swimming/Backstroke-Technique/Full-Stroke-Swimming-backcrawl.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backfullnew","pracTitle":"Full Stroke Swimming-backcrawl","pracDescription":"Full Video Tutorial Coming Soon. The body is..."},{"oldPracticeCode":"Backhip_N","linkHref":"drills/Swimming/Backstroke-Technique/Hip-Position.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backhip_N","pracTitle":"Hip Position.","pracDescription":"The hips are kept close to the water surface, ensure..."},{"oldPracticeCode":"Backkickaction_N","linkHref":"drills/Swimming/Backstroke-Technique/Kick-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backkick","pracTitle":"Kick Action.","pracDescription":"Continuous alternating kick in line with the body close..."},{"oldPracticeCode":"Backpullaction_N","linkHref":"drills/Swimming/Backstroke-Technique/Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backpull2","pracTitle":"Pull Action.","pracDescription":"Alternating circular arm action over and under the..."},{"oldPracticeCode":"Backturn_N","linkHref":"drills/Swimming/Backstroke-Technique/Turn.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backturn_N","pracTitle":"Turn.","pracDescription":"The turn is executed by rolling over onto your front..."}]}
{"practices":[{"oldPracticeCode":"tip12","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip12","pracTitle":"Backstroke - Top Tips","pracDescription":"Backstroke kick on your side with or without a float..."},{"oldPracticeCode":"tip14","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip14","pracTitle":"Backstroke - Top Tips","pracDescription":"To improve your Backstroke, swim double arm backstroke..."},{"oldPracticeCode":"tip15","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip15","pracTitle":"Backstroke - Top Tips","pracDescription":"When you are swimming Backstroke practice your arm..."},{"oldPracticeCode":"tip2","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip2","pracTitle":"Backstroke - Top Tips","pracDescription":"Your Backstroke kick should start at your hips and..."},{"oldPracticeCode":"tip3","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip3","pracTitle":"Backstroke - Top Tips","pracDescription":"To improve your Backstroke, hold a float and kick along..."},{"oldPracticeCode":"tip4","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip4","pracTitle":"Backstroke - Top Tips","pracDescription":"When you are swimming Backstroke practice your arm..."}]}
{"practices":[{"oldPracticeCode":"dril10","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill12","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick with hands held together around your..."},{"oldPracticeCode":"Dril10n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril10n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril10n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick with hands held together around your..."},{"oldPracticeCode":"dril11","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"brdrill","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Pulling with a dolphin leg kick will help..."},{"oldPracticeCode":"Dril11n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril11n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril11n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Pulling with a dolphin leg kick will help..."},{"oldPracticeCode":"dril12","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Breast3","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Swim two kicks to every one arm pull with..."},{"oldPracticeCode":"Dril12n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril12n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril12n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Swim two kicks to every one arm pull with..."},{"oldPracticeCode":"dril7","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill14","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick on your back with arms stretched..."},{"oldPracticeCode":"Dril7n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril7n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril7n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick on your back with arms stretched..."},{"oldPracticeCode":"dril8","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill1","pracTitle":"Breaststroke - Drills","pracDescription":"Treading Water with alternate breaststroke legs will..."},{"oldPracticeCode":"Dril8n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril8n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril8n","pracTitle":"Breaststroke - Drills","pracDescription":"Treading Water with alternate breaststroke legs will..."},{"oldPracticeCode":"dril9","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Breast2","pracTitle":"Breaststroke - Drills","pracDescription":"Underwater Breaststroke swimming will help condition..."},{"oldPracticeCode":"Dril9n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril9n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril9n","pracTitle":"Breaststroke - Drills","pracDescription":"Underwater Breaststroke swimming will help condition..."}]}
{"practices":[{"oldPracticeCode":"breastroke","linkHref":"drills/Swimming/Breaststroke-Technique/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breastroke","pracTitle":"Breaststroke","pracDescription":"Click for more..."},{"oldPracticeCode":"body","linkHref":"drills/Swimming/Breaststroke-Technique/No-1-Full-Stroke-Swimming.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"body","pracTitle":"No.1 Full Stroke Swimming","pracDescription":"Following the leg kick after the hands have recovered..."},{"oldPracticeCode":"start","linkHref":"drills/Swimming/Breaststroke-Technique/No-2-Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"start","pracTitle":"No.2 Dive Start","pracDescription":"Stand firmly on the starting block with toes rapped..."},{"oldPracticeCode":"under","linkHref":"drills/Swimming/Breaststroke-Technique/No-3-Dive-Entry.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"under","pracTitle":"No.3 Dive Entry","pracDescription":"The whole body enters through the same point of contact..."},{"oldPracticeCode":"leg","linkHref":"drills/Swimming/Breaststroke-Technique/No-4-Kick-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"leg","pracTitle":"No.4 Kick Action","pracDescription":"From the stretched streamlined position lift your heels..."},{"oldPracticeCode":"arm","linkHref":"drills/Swimming/Breaststroke-Technique/No-5-Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"arm","pracTitle":"No.5 Pull Action","pracDescription":"From the stretched streamline position, press the water..."},{"oldPracticeCode":"breath","linkHref":"drills/Swimming/Breaststroke-Technique/No-6-Breathing-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breath","pracTitle":"No.6 Breathing Action","pracDescription":"Breath once in each stroke cycle to the front as the..."},{"oldPracticeCode":"turn","linkHref":"drills/Swimming/Breaststroke-Technique/No-7-Touch-Turn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turn","pracTitle":"No.7 Touch Turn","pracDescription":"Reach for the wall following the leg kick. Touch the..."},{"oldPracticeCode":"time","linkHref":"drills/Swimming/Breaststroke-Technique/No-8-Hip-Position.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"time","pracTitle":"No.8 Hip Position","pracDescription":"The hips stay high during every swim stroke and will..."}]}
{"practices":[{"oldPracticeCode":"tip10","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips-tip10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip10","pracTitle":"Breaststroke - Top Tips","pracDescription":"To improve your Breaststroke, hold the top of a small..."},{"oldPracticeCode":"tip11","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips-tip11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip11","pracTitle":"Breaststroke - Top Tips","pracDescription":"For better Breaststroke, swim with a long glide and..."},{"oldPracticeCode":"toptip7","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips-toptip7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip7","pracTitle":"Breaststroke - Top Tips","pracDescription":"Underwater Breaststroke swimming will help condition..."},{"oldPracticeCode":"toptip3","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Arm-stroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip3","pracTitle":"Arm stroke","pracDescription":"For better Breaststroke, take a pull buoy and place..."},{"oldPracticeCode":"toptip2","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Lift-your-Heels.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breasttip","pracTitle":"Lift your Heels","pracDescription":"To improve your Breaststroke, hold the top of a large..."},{"oldPracticeCode":"toptip1","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Rhythm-and-Timing.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip1","pracTitle":"Rhythm and Timing","pracDescription":"Rhythm and Timing is the secret to good Breaststroke..."}]}
{"practices":[{"oldPracticeCode":"dril20","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril20.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill8","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs with or without a small flexible..."},{"oldPracticeCode":"Dril20n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril20n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril20n","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs with or without a small flexible..."},{"oldPracticeCode":"dril21","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril21.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill7","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs whilst on your side. Stretch one..."},{"oldPracticeCode":"Dril21n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril21n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril21n","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs whilst on your side. Stretch one..."},{"oldPracticeCode":"dril22","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril22.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly12","pracTitle":"Butterfly - Drills","pracDescription":"Swim one full stroke cycle over the water diving underwater..."},{"oldPracticeCode":"Dril22n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril22n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril22n","pracTitle":"Butterfly - Drills","pracDescription":"Swim one full stroke cycle over the water diving underwater..."},{"oldPracticeCode":"dril23","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril23.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly13","pracTitle":"Butterfly - Drills","pracDescription":"Butterfly Mixing Drill (bronzeZone). Swim two strokes..."},{"oldPracticeCode":"Dril23n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril23n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril23n","pracTitle":"Butterfly - Drills","pracDescription":"Butterfly Mixing Drill (bronzeZone). Swim two strokes..."},{"oldPracticeCode":"dril24","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril24.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill6","pracTitle":"Butterfly - Drills","pracDescription":"Swim Single Arm Butterfly to exaggerate the high hips...."},{"oldPracticeCode":"Dril24n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril24n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril24n","pracTitle":"Butterfly - Drills","pracDescription":"Swim Single Arm Butterfly to exaggerate the high hips...."},{"oldPracticeCode":"dril25","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril25.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill3","pracTitle":"Butterfly - Drills","pracDescription":"Swim Catch-Up Butterfly to help create a high hipposition..."},{"oldPracticeCode":"Dril25n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril25n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril25n","pracTitle":"Butterfly - Drills","pracDescription":"Swim Catch-Up Butterfly to help create a high hipposition..."}]}
{"practices":[{"oldPracticeCode":"Dive","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Dive.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dive","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly2","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly2","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly3","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly3","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly4","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly4","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly5","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly5","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly7","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly7","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly8","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly8","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Buttbreathing_N","linkHref":"drills/Swimming/Butterfly-Technique/Breathing.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttbreathing_N","pracTitle":"Breathing.","pracDescription":"Breathing takes place by lifting the head to the font..."},{"oldPracticeCode":"Buttdiveentry_N","linkHref":"drills/Swimming/Butterfly-Technique/Dive-Entry.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Hold a streamlined position underwater with a continuous..."},{"oldPracticeCode":"Buttdivestart_N","linkHref":"drills/Swimming/Butterfly-Technique/Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflystart","pracTitle":"Dive Start.","pracDescription":"Stand firmly on the poolside or starting block with..."},{"oldPracticeCode":"Buttfull_N","linkHref":"drills/Swimming/Butterfly-Technique/Full-stroke-cycle.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttfull_N","pracTitle":"Full stroke cycle.","pracDescription":"Full Video Tutorial - Spring 2004 - The butterfly..."},{"oldPracticeCode":"butterfly","linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"butterfly","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the..."},{"oldPracticeCode":"butterflys","linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming-butterflys.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyfull","pracTitle":"Full Stroke Swimming-butterflys","pracDescription":"The butterfly technique is the most modern of all four..."},{"oldPracticeCode":"Butthip_N","linkHref":"drills/Swimming/Butterfly-Technique/Hip-Position.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyhip","pracTitle":"Hip Position.","pracDescription":"The hips stay high to the water surface throughout..."},{"oldPracticeCode":"Buttkickaction_N","linkHref":"drills/Swimming/Butterfly-Technique/Kick-Action.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttkickaction_N","pracTitle":"Kick Action.","pracDescription":"A simultaneous kick starting at your hips with hips..."},{"oldPracticeCode":"Buttpullaction_N","linkHref":"drills/Swimming/Butterfly-Technique/Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflypull","pracTitle":"Pull Action.","pracDescription":"A simultaneous double arm circling action, starting..."},{"oldPracticeCode":"Buttturn_N","linkHref":"drills/Swimming/Butterfly-Technique/Touch-Turn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyturn","pracTitle":"Touch Turn.","pracDescription":"On the last stroke stretch for the wall with both hands..."}]}
{"practices":[{"oldPracticeCode":"tip16","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip16","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly, practice the dolphin leg..."},{"oldPracticeCode":"tip17","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip17","pracTitle":"Butterfly - Top Tips","pracDescription":"When you're swimming full stroke Butterfly, ensure..."},{"oldPracticeCode":"tip18","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip18","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly technique, swim one full..."},{"oldPracticeCode":"tip5","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip5","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly, practice the dolphin leg..."},{"oldPracticeCode":"tip6","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip6","pracTitle":"Butterfly - Top Tips","pracDescription":"When you're swimming full stroke Butterfly, ensure..."},{"oldPracticeCode":"tip7","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip7","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly breathing technique, swim..."}]}
{"practices":[{"oldPracticeCode":"endurance10","linkHref":"drills/Swimming/Endurance/Endurance-endurance10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 6 x 75mts alternating 75mts Swim, 75mts Pull,..."},{"oldPracticeCode":"endurance11","linkHref":"drills/Swimming/Endurance/Endurance-endurance11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"16 x 25mts FC with 10sec rest after every length...."},{"oldPracticeCode":"endurance12","linkHref":"drills/Swimming/Endurance/Endurance-endurance12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Continuous Kick with a float for 150mts using at..."},{"oldPracticeCode":"endurance14","linkHref":"drills/Swimming/Endurance/Endurance-endurance14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 100mts BC: Swim 100mts Choice stroke: Swim..."},{"oldPracticeCode":"endurance15","linkHref":"drills/Swimming/Endurance/Endurance-endurance15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim Continuously for 20 minutes on your favourite..."},{"oldPracticeCode":"endurance16","linkHref":"drills/Swimming/Endurance/Endurance-endurance16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 100mts on your choice of stroke but different..."},{"oldPracticeCode":"endurance17","linkHref":"drills/Swimming/Endurance/Endurance-endurance17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 300mts FC: 4 x 75mts Choice stroke with 30sec..."},{"oldPracticeCode":"endurance18","linkHref":"drills/Swimming/Endurance/Endurance-endurance18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 7 x 100mts on your choice of strokes with 30sec..."},{"oldPracticeCode":"endurance19","linkHref":"drills/Swimming/Endurance/Endurance-endurance19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 200mts BR Long Glide taking rest as and when..."},{"oldPracticeCode":"endurance20","linkHref":"drills/Swimming/Endurance/Endurance-endurance20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 300mts continuous on two different strokes..."},{"oldPracticeCode":"endurance21","linkHref":"drills/Swimming/Endurance/Endurance-endurance21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 18 x 50mts on two different strokes other than..."},{"oldPracticeCode":"endurance22","linkHref":"drills/Swimming/Endurance/Endurance-endurance22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 2 x 150mts on the stroke that you dropped after..."},{"oldPracticeCode":"endurance23","linkHref":"drills/Swimming/Endurance/Endurance-endurance23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 200mts FC: 100mts BR: 50mts BC: 100mts BR:..."},{"oldPracticeCode":"endurance24","linkHref":"drills/Swimming/Endurance/Endurance-endurance24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 3 x (5 x 50mts) set1 FC, set2 BR, set3 BC or..."},{"oldPracticeCode":"endurance25","linkHref":"drills/Swimming/Endurance/Endurance-endurance25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Kick 100mts BR on your back, keeping the knees below..."},{"oldPracticeCode":"endurance26","linkHref":"drills/Swimming/Endurance/Endurance-endurance26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 5 x 100mts FC with every 4th Length BR or BC..."},{"oldPracticeCode":"endurance27","linkHref":"drills/Swimming/Endurance/Endurance-endurance27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance","pracDescription":"Swim 16 x 25mts as 4Swim FC: 4Kick BR: 4Pull FLY:..."},{"oldPracticeCode":"endurance28","linkHref":"drills/Swimming/Endurance/Endurance-endurance28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 12 x 100mts FC with 30sec rest or 2min turnaround..."},{"oldPracticeCode":"endurance29","linkHref":"drills/Swimming/Endurance/Endurance-endurance29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 100mts BC: 2 x 50mts BR: 100mts Choice Stroke..."},{"oldPracticeCode":"endurance30","linkHref":"drills/Swimming/Endurance/Endurance-endurance30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 250mts FC with 60sec rest at the end of the..."},{"oldPracticeCode":"endurance31","linkHref":"drills/Swimming/Endurance/Endurance-endurance31.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance","pracDescription":"Swim 400mts Reverse Individual Medley with 3min..."},{"oldPracticeCode":"endurance32","linkHref":"drills/Swimming/Endurance/Endurance-endurance32.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 12 x 100 Individual Medley i.e. 1Length FLY,BC,BR,FC..."},{"oldPracticeCode":"endurance33","linkHref":"drills/Swimming/Endurance/Endurance-endurance33.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 300mts Choice Stroke with at least 4Lengths..."},{"oldPracticeCode":"endurance34","linkHref":"drills/Swimming/Endurance/Endurance-endurance34.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 500mts continuous using at least two different..."},{"oldPracticeCode":"endurance35","linkHref":"drills/Swimming/Endurance/Endurance-endurance35.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance","pracDescription":"Swim 4 x 100mts as 1Swim: 1Pull: 1Kick: 1Swim on..."},{"oldPracticeCode":"endurance36","linkHref":"drills/Swimming/Endurance/Endurance-endurance36.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 8 x 150mts FC with the last 2Lengths on your..."},{"oldPracticeCode":"endurance37","linkHref":"drills/Swimming/Endurance/Endurance-endurance37.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim for 5 - 7min as you wish. Pulse below 120 bpm..."},{"oldPracticeCode":"endurance7","linkHref":"drills/Swimming/Endurance/Endurance-endurance7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 3 x 100mts FC as 1Swim, 1Kick, 1Pull (use kick..."},{"oldPracticeCode":"endurance8","linkHref":"drills/Swimming/Endurance/Endurance-endurance8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x 100mts..."},{"oldPracticeCode":"endurance9","linkHref":"drills/Swimming/Endurance/Endurance-endurance9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 6 x 50mts using two strokes and your choice..."},{"oldPracticeCode":"endurance41","linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 15 sec..."},{"oldPracticeCode":"endurance42","linkHref":"drills/Swimming/Endurance/Backstroke-endurance42.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Backstroke-endurance42","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 10 sec..."},{"oldPracticeCode":"endurance43","linkHref":"drills/Swimming/Endurance/Backstroke-endurance43.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Backstroke-endurance43","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"endurance51","linkHref":"drills/Swimming/Endurance/Backstroke-endurance51.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Backstroke-endurance51","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 15 sec..."},{"oldPracticeCode":"endurance52","linkHref":"drills/Swimming/Endurance/Backstroke-endurance52.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Backstroke-endurance52","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 10..."},{"oldPracticeCode":"endurance53","linkHref":"drills/Swimming/Endurance/Backstroke-endurance53.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Backstroke-endurance53","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"endurance1","linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 15 sec..."},{"oldPracticeCode":"endurance2","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Breaststroke-endurance2","pracDescription":"Swim 6 X 25m (6 X 1 length)Breaststroke with 10 sec..."},{"oldPracticeCode":"endurance3","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Breaststroke-endurance3","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec..."},{"oldPracticeCode":"endurance47","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance47.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Breaststroke-endurance47","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 15..."},{"oldPracticeCode":"endurance48","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance48.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Breaststroke-endurance48","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke with 10..."},{"oldPracticeCode":"endurance49","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance49.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Breaststroke-endurance49","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 20..."},{"oldPracticeCode":"endurance44","linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 15 sec..."},{"oldPracticeCode":"endurance45","linkHref":"drills/Swimming/Endurance/Butterfly-endurance45.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Butterfly-endurance45","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 10 sec..."},{"oldPracticeCode":"endurance46","linkHref":"drills/Swimming/Endurance/Butterfly-endurance46.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Butterfly-endurance46","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"endurance54","linkHref":"drills/Swimming/Endurance/Butterfly-endurance54.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Butterfly-endurance54","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec..."},{"oldPracticeCode":"endurance55","linkHref":"drills/Swimming/Endurance/Butterfly-endurance55.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Butterfly-endurance55","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 10 sec..."},{"oldPracticeCode":"endurance56","linkHref":"drills/Swimming/Endurance/Butterfly-endurance56.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Butterfly-endurance56","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"endurance38","linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Frontcrawl","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 15 sec..."},{"oldPracticeCode":"endurance39","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance39.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Frontcrawl-endurance39","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 10 sec..."},{"oldPracticeCode":"endurance4","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Frontcrawl-endurance4","pracDescription":"Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest..."},{"oldPracticeCode":"endurance40","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance40.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Frontcrawl-endurance40","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"endurance5","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Frontcrawl-endurance5","pracDescription":"Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec..."},{"oldPracticeCode":"endurance6","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Frontcrawl-endurance6","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec..."}]}
{"practices":[{"oldPracticeCode":"dril1","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl9","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Streamline Drill. Push off the wall underwater..."},{"oldPracticeCode":"dril2","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl2","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Shoulder Touch Drill. Touch your shoulder..."},{"oldPracticeCode":"dril3","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl3","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Forehead Touch Drill. Touch your forehead..."},{"oldPracticeCode":"dril4","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl4","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Finger Touch Drill. Let your fingers skate..."},{"oldPracticeCode":"dril6","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl10","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Bilateral Breathing Drill. Breath to the..."},{"oldPracticeCode":"drill2new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill2new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill2new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Shoulder Touch Drill. Touch your shoulder..."},{"oldPracticeCode":"drill3new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill3new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill3new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Forehead Touch Drill. Touch your forehead..."},{"oldPracticeCode":"drill4new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill4new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill4new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Finger Touch Drill. Let your fingers skate..."},{"oldPracticeCode":"drill5new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill5new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill5new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Catch-Up Drill. Allow the stroke technique..."},{"oldPracticeCode":"drill6new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill6new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill6new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Bilateral Breathing Drill. Breath to the..."},{"oldPracticeCode":"drl5","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drl5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl5","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Catch-Up Drill. Allow the stroke technique..."}]}
{"practices":[{"oldPracticeCode":"armcrawl3","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-armcrawl3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"armcrawl3","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl1","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl1","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl11","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl11","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl12","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl12","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl13new","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl13new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13new","pracTitle":"Frontcrawl - Technique","pracDescription":"Breathing. The breathing action is a regular..."},{"oldPracticeCode":"crawl14","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl14.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl14","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Crawl8","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Crawl8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl8","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Crawlfull","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Crawlfull.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawlfull","pracTitle":"Frontcrawl - Technique","pracDescription":"Full Stroke Cycle...."},{"oldPracticeCode":"Crawlfullnew","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Crawlfullnew.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawlfullnew","pracTitle":"Frontcrawl - Technique","pracDescription":"Full Stroke Swimming. The body position will..."},{"oldPracticeCode":"crawlkick","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawlkick.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawlkick","pracTitle":"Frontcrawl - Technique","pracDescription":"Kick. Alternate kick kepping in line with the..."},{"oldPracticeCode":"crawlturnnew","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawlturnnew.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawlturnnew","pracTitle":"Frontcrawl - Technique","pracDescription":"Turn. Tumble Turn. Focus onto the wall five..."},{"oldPracticeCode":"Dive1","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Dive1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dive1","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontbreath","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontbreath.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontbreath","pracTitle":"Frontcrawl - Technique","pracDescription":"Breathing. The breathing action is a regular..."},{"oldPracticeCode":"Frontdiveentry","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontdiveentry.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontdiveentry","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontdivestart","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontdivestart.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontdivestart","pracTitle":"Frontcrawl - Technique","pracDescription":"Dive Start. Stand firmly on the poolside or..."},{"oldPracticeCode":"Frontentrynew","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontentrynew.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontentrynew","pracTitle":"Frontcrawl - Technique","pracDescription":"Dive Entry. On entering the water the body immediately..."},{"oldPracticeCode":"Frontfull","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontfull.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontfull","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fronthip","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Fronthip.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fronthip","pracTitle":"Frontcrawl - Technique","pracDescription":"Hips. When swimming frontcrawl the hips stay..."},{"oldPracticeCode":"frontkick","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-frontkick.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"frontkick","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontkick","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontkick.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontkick","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontkick1","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontkick1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontkick1","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontpull","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontpull.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontpull","pracTitle":"Frontcrawl - Technique","pracDescription":"Pull. Enter the hand into the water with forefingers..."},{"oldPracticeCode":"Frontturn","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontturn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontturn","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"full","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-full.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"full","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl13","linkHref":"drills/Swimming/Frontcrawl-Technique/Breathing.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13","pracTitle":"Breathing.","pracDescription":"The breathing action is a regular and controlled turning..."},{"oldPracticeCode":"frontcrawl","linkHref":"drills/Swimming/Frontcrawl-Technique/Full-Stroke-Cycle.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13","pracTitle":"Full Stroke Cycle","pracDescription":"Full Video Tutorial Coming Soon The body position..."}]}
{"practices":[{"oldPracticeCode":"tip","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip","pracTitle":"Frontcrawl - Top Tips","pracDescription":"To improve your Frontcrawl, try sliding your hands..."},{"oldPracticeCode":"tip1","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip1","pracTitle":"Frontcrawl - Top Tips","pracDescription":"When you are swimming Frontcrawl, try swimming half..."},{"oldPracticeCode":"tip8","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip8","pracTitle":"Frontcrawl - Top Tips","pracDescription":"To improve your Frontcrawl, try breathing to the left..."},{"oldPracticeCode":"tip9","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"fronttip","pracTitle":"Frontcrawl - Top Tips","pracDescription":"When you are swimming Frontcrawl, take a pause at the..."},{"oldPracticeCode":"toptipf","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-toptipf.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptipf","pracTitle":"Frontcrawl - Top Tips","pracDescription":"For Frontcrawl, swim half a length with your chin on..."},{"oldPracticeCode":"toptip4","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Finger-Tips.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip4","pracTitle":"Finger Tips","pracDescription":"For Frontcrawl, swim half a length with your finger..."}]}
{"practices":[{"oldPracticeCode":"recovery","linkHref":"drills/Swimming/Recovery/Recovery-recovery.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 3 x 50mts BC Double Arm: Swim 3 x 50mts BR..."},{"oldPracticeCode":"recovery09","linkHref":"drills/Swimming/Recovery/Recovery-recovery09.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 4 x 100mts on 3min turnaround changing strokes..."},{"oldPracticeCode":"recovery1","linkHref":"drills/Swimming/Recovery/Recovery-recovery1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 3 x 50mts FC Finger Touch Drill: Swim 3 x 50mts..."},{"oldPracticeCode":"recovery10","linkHref":"drills/Swimming/Recovery/Recovery-recovery10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 10 x 50mts BR or a stroke of your choice on..."},{"oldPracticeCode":"recovery11","linkHref":"drills/Swimming/Recovery/Recovery-recovery11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 100mts BC Double Arm. Easy / Recovery Eff..."},{"oldPracticeCode":"recovery12","linkHref":"drills/Swimming/Recovery/Recovery-recovery12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with 30sec..."},{"oldPracticeCode":"recovery14","linkHref":"drills/Swimming/Recovery/Recovery-recovery14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 300mts continuous on your favourite stroke..."},{"oldPracticeCode":"recovery15","linkHref":"drills/Swimming/Recovery/Recovery-recovery15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 75mts BR Long Glide. Easy / Recovery Effo..."},{"oldPracticeCode":"recovery16","linkHref":"drills/Swimming/Recovery/Recovery-recovery16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 250mts continuous FC as 50mts Swim, Kick, Pull,..."},{"oldPracticeCode":"recovery17","linkHref":"drills/Swimming/Recovery/Recovery-recovery17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Kick 4Lengths BR: 3Lengths FC: 2Lengths BC: 1Length..."},{"oldPracticeCode":"recovery18","linkHref":"drills/Swimming/Recovery/Recovery-recovery18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 250mts Choice Stroke with 25sec rest after..."},{"oldPracticeCode":"recovery19","linkHref":"drills/Swimming/Recovery/Recovery-recovery19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 400mts FC or BR with every 4th length FLY Kick..."},{"oldPracticeCode":"recovery2","linkHref":"drills/Swimming/Recovery/Recovery-recovery2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim for 5min on your choice of stroke to a maximum..."},{"oldPracticeCode":"recovery20","linkHref":"drills/Swimming/Recovery/Recovery-recovery20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery","pracDescription":"Swim 8 x 50mts FC or BC as 2Swim: 2Kick: 2Pull:..."},{"oldPracticeCode":"recovery21","linkHref":"drills/Swimming/Recovery/Recovery-recovery21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 6 x 100mts Individual Medley i.e. 1Length FLY,BC,BR,FC..."},{"oldPracticeCode":"recovery22","linkHref":"drills/Swimming/Recovery/Recovery-recovery22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 2 x (100mts Swim : 2 x 50mts Kick) set1 FC:..."},{"oldPracticeCode":"recovery24","linkHref":"drills/Swimming/Recovery/Recovery-recovery24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 2 x 200mts 1FC: 1Choice Stroke with 2min rest..."},{"oldPracticeCode":"recovery25","linkHref":"drills/Swimming/Recovery/Recovery-recovery25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery","pracDescription":"Swim 400mts Reverse Individual Medley i.e. 4Lengths..."},{"oldPracticeCode":"recovery25a","linkHref":"drills/Swimming/Recovery/Recovery-recovery25a.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 6 x 100mts FC or BR or BC on 2min turnaround..."},{"oldPracticeCode":"recovery26","linkHref":"drills/Swimming/Recovery/Recovery-recovery26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 16 x 25mts FC @ 60sec turnaround. Every 4th..."},{"oldPracticeCode":"recovery27","linkHref":"drills/Swimming/Recovery/Recovery-recovery27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 4 x 100mts FC @ 2min turnaround. No4. with..."},{"oldPracticeCode":"recovery28","linkHref":"drills/Swimming/Recovery/Recovery-recovery28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery","pracDescription":"Swim 16 x 25mts FC or BR @ 50sec turnaround with..."},{"oldPracticeCode":"recovery29","linkHref":"drills/Swimming/Recovery/Recovery-recovery29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 6 x 100mts as 1FC, 1BR, 1FC, 1BC, 1FC, 1FLY,..."},{"oldPracticeCode":"recovery3","linkHref":"drills/Swimming/Recovery/Recovery-recovery3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 2 x 100mts FC or BR with 60sec rest after each..."},{"oldPracticeCode":"recovery30","linkHref":"drills/Swimming/Recovery/Recovery-recovery30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 4 x 100mts BR with the first 15mts underwater..."},{"oldPracticeCode":"recovery4","linkHref":"drills/Swimming/Recovery/Recovery-recovery4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 2 x (4 x 50mts) BR or BC with 30sec rest after..."},{"oldPracticeCode":"recovery5","linkHref":"drills/Swimming/Recovery/Recovery-recovery5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 8 x 25mts FC or a stroke of your choice with..."},{"oldPracticeCode":"recovery6","linkHref":"drills/Swimming/Recovery/Recovery-recovery6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 5 x 50mts BR Drill as Two Kicks & One Pull or..."},{"oldPracticeCode":"recovery7","linkHref":"drills/Swimming/Recovery/Recovery-recovery7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery","pracDescription":"Swim 2 x (5 x 25mts) BR as 5-10mts Underwater and..."},{"oldPracticeCode":"recovery8","linkHref":"drills/Swimming/Recovery/Recovery-recovery8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery","pracDescription":"Swim 6 x 50mts on your choice of strokes with 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View the wall with your last arm..."}]}
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75mts..."},{"oldPracticeCode":"technique24","linkHref":"drills/Swimming/Technique/Technique-technique24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Drill 24 x 25mts @ 45sec turnaround using three..."},{"oldPracticeCode":"technique25","linkHref":"drills/Swimming/Technique/Technique-technique25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 12 x 50mts as 6FC @ 70sec and 6BR @ 90sec Easy..."},{"oldPracticeCode":"technique26","linkHref":"drills/Swimming/Technique/Technique-technique26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 2 x 200mts continuous as 50mts Swim, 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Double..."},{"oldPracticeCode":"technique4","linkHref":"drills/Swimming/Technique/Technique-technique4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 2 x 50mts FC: Kick 4 x 25mts BC: Pull 4 x 25mts..."},{"oldPracticeCode":"technique5","linkHref":"drills/Swimming/Technique/Technique-technique5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 12 x 25mts as (3 x 25mts Long Glide BR counting..."},{"oldPracticeCode":"technique6","linkHref":"drills/Swimming/Technique/Technique-technique6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim for 4min on your choice of stroke 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