The Sportplan Swimming drills coaching website, provides an online resource for Swimming Teachers and Swimming Coaches who are looking to improve their Swimming teaching. With over 500 Swimming Drill Animations, Swimming Skill Videos and Swimming Techniques to search and design lesson plans and session plans from, you will never be short of ideas again.
Advanced Swimming Drills
The Swimming Drill Library is packed with drills for all levels of players, Swimming drills for U10, U12, U12 boy and girls, but also Advanced Swimming Drills, for senior players. To push and really test your teams. The Sportplan Swimming Library really does have Swimming drills for every level of player.
Swimming Lesson Plans and Session Plans
Sportplan provides weekly Swimming lesson plans for Swimming emailed to your inbox, for members to instantly download or access online, using slideshow to enlarge onto an interactive whiteboard. Users can also use the UKCC compliant online lesson planner to create lesson plans, instantly search through thousands of skill and technique videos to create the perfect lesson plan.
Schools can provide GCSE, JASE and A-Level students with access to the Swimming teaching resources, allowing them to search for Swimming coaching ideas, create lesson plans, save online and print their plans.
Download School Sports Brochure
Advanced Swimming Coaching Tools
Sportplan provides tools for Swimming club coaches to work together through the My Team tools. Create session plans and share them instantly with fellow coaches over the Internet. Search Swimming to find hundreds of Swimming animations and video techniques.
Swimming Drill Search Tool allows you to quickly search the whole sportplan drills library plus find sessions plans and expert Swimming videos from across the internet.
Can't find the Swimming drill you want? Then sketch it using the online Sportplan Swimming Chalkboard, create your own Swimming drills with our easy to use Swimming diagram and tactic designer. Plus you can now animate Swimming drills and animate tactics using the Sportplan Swimming animator.
Advanced tools allow Swimming session plans to be printed to PDF and saved or shared via email.
Expert Swimming Coaching Answers and Swimming Drill Plans
The Sportplan Swimming Answers section is the forum to ask your coaching questions. Having them answered by our community of Swimming coaches and experts from around the world.
{"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":"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 20sec..."},{"oldPracticeCode":"tecrec10","linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"tecrec11","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec11","pracDescription":"Kick 5 x 25m (5 x 1 length) Backstroke on your side..."},{"oldPracticeCode":"tecrec19","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec19","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 25 sec..."},{"oldPracticeCode":"tecrec20","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke-tecrec20","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 20..."},{"oldPracticeCode":"tecrec21","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec21","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec..."},{"oldPracticeCode":"tecrec9","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec9","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 25 sec..."},{"oldPracticeCode":"Tecrec","linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 25 sec..."},{"oldPracticeCode":"Tecrec1","linkHref":"drills/Swimming/Recovery/Breaststroke-Tecrec1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-Tecrec1","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec..."},{"oldPracticeCode":"tecrec16","linkHref":"drills/Swimming/Recovery/Breaststroke-tecrec16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke-tecrec16","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 25..."},{"oldPracticeCode":"tecrec17","linkHref":"drills/Swimming/Recovery/Breaststroke-tecrec17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-tecrec17","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke or Old..."},{"oldPracticeCode":"tecrec18","linkHref":"drills/Swimming/Recovery/Breaststroke-tecrec18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-tecrec18","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 40..."},{"oldPracticeCode":"Tecrec2","linkHref":"drills/Swimming/Recovery/Breaststroke-Tecrec2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-Tecrec2","pracDescription":"Kick 5 X 25m (5 X 1 length) breaststroke on your back..."},{"oldPracticeCode":"tecrec12","linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec14","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec14","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec15","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec15","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on your side..."},{"oldPracticeCode":"tecrec22","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly-tecrec22","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec23","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec23","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec24","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec24","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec..."},{"oldPracticeCode":"tecrec3","linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec4","linkHref":"drills/Swimming/Recovery/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"frontcrawl","pracDescription":"Swim 12 x 25m (12 x 1 length) Frontcrawl with 20..."},{"oldPracticeCode":"tecrec5","linkHref":"drills/Swimming/Recovery/frontcrawl-tecrec5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"frontcrawl-tecrec5","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec..."},{"oldPracticeCode":"tecrec6","linkHref":"drills/Swimming/Recovery/Frontcrawl-tecrec6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl-tecrec6","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec7","linkHref":"drills/Swimming/Recovery/Frontcrawl-tecrec7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Frontcrawl-tecrec7","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"tecrec8","linkHref":"drills/Swimming/Recovery/Frontcrawl-tecrec8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Frontcrawl-tecrec8","pracDescription":"Kick 5 x 25m (5 x 1 length) Frontcrawl on your front..."}]}
{"practices":[{"oldPracticeCode":"speed","linkHref":"drills/Swimming/Speed/Speed-speed.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim Progressively for 9min to a maximum distance..."},{"oldPracticeCode":"speed1","linkHref":"drills/Swimming/Speed/Speed-speed1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim..."},{"oldPracticeCode":"speed10","linkHref":"drills/Swimming/Speed/Speed-speed10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 9 x 50mts Choice Stroke as Pyramid Sprints..."},{"oldPracticeCode":"speed11","linkHref":"drills/Swimming/Speed/Speed-speed11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim for 5min on your choice stroke. Easy / Recovery..."},{"oldPracticeCode":"speed12","linkHref":"drills/Swimming/Speed/Speed-speed12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 25mts FC: 50mts BC: 75mts BR: 100mts FC: 75mts..."},{"oldPracticeCode":"speed14","linkHref":"drills/Swimming/Speed/Speed-speed14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 16 x 25mts FC as half length sprint / half length..."},{"oldPracticeCode":"speed15","linkHref":"drills/Swimming/Speed/Speed-speed15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim 300mts with rest intervals as and when required...."},{"oldPracticeCode":"speed16","linkHref":"drills/Swimming/Speed/Speed-speed16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 4 x 75mts as 1FC: 1 BC: 1FC: 1BR with 90sec..."},{"oldPracticeCode":"speed17","linkHref":"drills/Swimming/Speed/Speed-speed17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 6 x 50mts Choice Stroke: Turnaround on 2min..."},{"oldPracticeCode":"speed18","linkHref":"drills/Swimming/Speed/Speed-speed18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim 2 x 250mts on two different strokes using stroke..."},{"oldPracticeCode":"speed19","linkHref":"drills/Swimming/Speed/Speed-speed19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 3 x 200mts FC with every 4th length at a slightly..."},{"oldPracticeCode":"speed2","linkHref":"drills/Swimming/Speed/Speed-speed2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Cool Down:- Swim 25mts Double Arm Backstroke. Easy..."},{"oldPracticeCode":"speed20","linkHref":"drills/Swimming/Speed/Speed-speed20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 3 x (3 x 50mts) choice of stroke as 15mts Fast..."},{"oldPracticeCode":"speed21","linkHref":"drills/Swimming/Speed/Speed-speed21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim 3 x 150mts 1Fly: 1BC: 1BR on your choice of..."},{"oldPracticeCode":"speed22","linkHref":"drills/Swimming/Speed/Speed-speed22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with 15sec..."},{"oldPracticeCode":"speed23","linkHref":"drills/Swimming/Speed/Speed-speed23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 3 x (5 x 25mts) FC sprint @ 60sec with the..."},{"oldPracticeCode":"speed24","linkHref":"drills/Swimming/Speed/Speed-speed24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim 10 x 50mts Choice Stroke and two choice drills..."},{"oldPracticeCode":"speed25","linkHref":"drills/Swimming/Speed/Speed-speed25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 200mts FC: 100mts BR: 50mts BC: 25mts FLY:..."},{"oldPracticeCode":"speed26","linkHref":"drills/Swimming/Speed/Speed-speed26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 5 x 75mts Rolling Medley i.e. no1. 1Length..."},{"oldPracticeCode":"speed27","linkHref":"drills/Swimming/Speed/Speed-speed27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim 400mts Choice stroke with a broken amount of..."},{"oldPracticeCode":"speed3","linkHref":"drills/Swimming/Speed/Speed-speed3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 12 x 25mts alternating FC & BC or BR & BC with..."},{"oldPracticeCode":"speed4","linkHref":"drills/Swimming/Speed/Speed-speed4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Kick with a float 10 x 25mts on your choice of stroke..."},{"oldPracticeCode":"speed5","linkHref":"drills/Swimming/Speed/Speed-speed5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Swim 150mts BR Drills of your choice. Easy / Recovery..."},{"oldPracticeCode":"speed6","linkHref":"drills/Swimming/Speed/Speed-speed6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim Continuously for 9min using two strokes with..."},{"oldPracticeCode":"speed7","linkHref":"drills/Swimming/Speed/Speed-speed7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed","pracDescription":"Swim 10 x 25mts as 15mts sprint swimming & 10mts..."},{"oldPracticeCode":"speed8","linkHref":"drills/Swimming/Speed/Speed-speed8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed","pracDescription":"Tread Water for 4 x 30sec with 30sec rest after each..."},{"oldPracticeCode":"speed9","linkHref":"drills/Swimming/Speed/Speed-speed9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed","pracDescription":"Swim 16 x 25mts with 20sec rest after each length..."}]}
{"practices":[{"oldPracticeCode":"stength10","linkHref":"drills/Swimming/Strength/Strength-stength10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x 50mts..."},{"oldPracticeCode":"stength7","linkHref":"drills/Swimming/Strength/Strength-stength7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Pull 4 x 25mts BC: Pull 3 x 50mts FC and repeat on..."},{"oldPracticeCode":"strenght11","linkHref":"drills/Swimming/Strength/Strength-strenght11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 75mts FC: 50mts BR: 25mts BC with 20sec rest..."},{"oldPracticeCode":"strenght112","linkHref":"drills/Swimming/Strength/Strength-strenght112.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 300mts alternating each 50mts Swim, Kick, Pull..."},{"oldPracticeCode":"strenght14","linkHref":"drills/Swimming/Strength/Strength-strenght14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Swim 16 x 25mts FC (or a stroke of your choice)..."},{"oldPracticeCode":"strenght15","linkHref":"drills/Swimming/Strength/Strength-strenght15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 4 x 50mts Double Arm BC with 10sec rest after..."},{"oldPracticeCode":"strenght16","linkHref":"drills/Swimming/Strength/Strength-strenght16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 2 x 300mts continuous FC alternating Swim,..."},{"oldPracticeCode":"strenght17","linkHref":"drills/Swimming/Strength/Strength-strenght17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Pull with a buoy 3 x (4 x 25mts) set1 FC, set2 BR,..."},{"oldPracticeCode":"strenght18","linkHref":"drills/Swimming/Strength/Strength-strenght18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 6 x 50mts BR Long Glide (counting your strokes)..."},{"oldPracticeCode":"strenght6","linkHref":"drills/Swimming/Strength/Strength-strenght6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 6 x 50mts alternating each length FC & BC with..."},{"oldPracticeCode":"strenght8","linkHref":"drills/Swimming/Strength/Strength-strenght8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 4 x 25mts Double Arm BC with 30sec rest after..."},{"oldPracticeCode":"strenght9","linkHref":"drills/Swimming/Strength/Strength-strenght9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim for 9min on your choice of stroke up to a maximum..."},{"oldPracticeCode":"strength19","linkHref":"drills/Swimming/Strength/Strength-strength19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 200mts FC: 150mts BR: 100mts BC: 50mts Choice..."},{"oldPracticeCode":"strength20","linkHref":"drills/Swimming/Strength/Strength-strength20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Kick 1 x 25 FC: 2 x 25 BC: 3 x 25 BR: 4 x 25 FLY Legs..."},{"oldPracticeCode":"strength21","linkHref":"drills/Swimming/Strength/Strength-strength21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 3 x 100mts on your choice of stroke as 1Pull,..."},{"oldPracticeCode":"strength22","linkHref":"drills/Swimming/Strength/Strength-strength22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim for 2 x 5min on your choice of strokes swimming..."},{"oldPracticeCode":"strength23","linkHref":"drills/Swimming/Strength/Strength-strength23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Swim 12 x 50mts alternating each 50mts Kick, Pull,..."},{"oldPracticeCode":"strength24","linkHref":"drills/Swimming/Strength/Strength-strength24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim100mts Double Arm Backstroke. Easy / Recovery..."},{"oldPracticeCode":"strength25","linkHref":"drills/Swimming/Strength/Strength-strength25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 2 x 200mts as 1FC with every 4th length pull..."},{"oldPracticeCode":"strength26","linkHref":"drills/Swimming/Strength/Strength-strength26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength","pracDescription":"Interim Set:- Swim 300mts continuous FC or BC with..."},{"oldPracticeCode":"strength27","linkHref":"drills/Swimming/Strength/Strength-strength27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"3 x (4 x 50) FC set1 Kick: set2 Pull: set3 Swim with..."},{"oldPracticeCode":"strength28","linkHref":"drills/Swimming/Strength/Strength-strength28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 4Lengths: 3Lengths: 2Lengths: 1Length: and..."},{"oldPracticeCode":"strength29","linkHref":"drills/Swimming/Strength/Strength-strength29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 4 x 100mts as 1FC: 1 BC: 1BR: 1FLY with every..."},{"oldPracticeCode":"strength30","linkHref":"drills/Swimming/Strength/Strength-strength30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength","pracDescription":"Interim Set:- Swim 2 x 150mts using paddles on your..."},{"oldPracticeCode":"strength31","linkHref":"drills/Swimming/Strength/Strength-strength31.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"2 x (3 x 100) BR: set1 Kick with float: set2 Pull with..."},{"oldPracticeCode":"strength32","linkHref":"drills/Swimming/Strength/Strength-strength32.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 5 x 100mts FC: No1. Pulse 150: No2. Pulse 140:..."},{"oldPracticeCode":"strength33","linkHref":"drills/Swimming/Strength/Strength-strength33.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength","pracDescription":"Swim 8 x 50mts as 2swim @ 50sec: 2pull @ 60sec:..."},{"oldPracticeCode":"strength34","linkHref":"drills/Swimming/Strength/Strength-strength34.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength","pracDescription":"Swim 4 x 75mts FC or BR with hand paddles and pull..."},{"oldPracticeCode":"strength35","linkHref":"drills/Swimming/Strength/Strength-strength35.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Swim 600mts continuous FC or BC with paddles taking..."},{"oldPracticeCode":"strength36","linkHref":"drills/Swimming/Strength/Strength-strength36.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength","pracDescription":"Swim 20 x 25mts with 20sec rest after every length..."},{"oldPracticeCode":"strength37","linkHref":"drills/Swimming/Strength/Strength-strength37.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 15 sec..."},{"oldPracticeCode":"strength39","linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"strength40","linkHref":"drills/Swimming/Strength/Backstroke-strength40.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Backstroke-strength40","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 15 sec..."},{"oldPracticeCode":"strength41","linkHref":"drills/Swimming/Strength/Backstroke-strength41.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Backstroke-strength41","pracDescription":"Pull 5 x 25m (5 x 1 length) Backstroke with a pull buoy..."},{"oldPracticeCode":"strength48","linkHref":"drills/Swimming/Strength/Backstroke-strength48.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Backstroke-strength48","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"strength49","linkHref":"drills/Swimming/Strength/Backstroke-strength49.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Backstroke-strength49","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 15..."},{"oldPracticeCode":"strength50","linkHref":"drills/Swimming/Strength/Backstroke-strength50.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Backstroke-strength50","pracDescription":"Swim 6 x 25m (6 x 1 length) Double Arm Backstroke..."},{"oldPracticeCode":"strength","linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec..."},{"oldPracticeCode":"strength1","linkHref":"drills/Swimming/Strength/Breaststroke-strength1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Breaststroke-strength1","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 15 sec..."},{"oldPracticeCode":"strength2","linkHref":"drills/Swimming/Strength/Breaststroke-strength2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Breaststroke-strength2","pracDescription":"Pull 5 X 25m (5 X 1 length) Breaststroke with a pull..."},{"oldPracticeCode":"strength45","linkHref":"drills/Swimming/Strength/Breaststroke-strength45.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Breaststroke-strength45","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 20..."},{"oldPracticeCode":"strength46","linkHref":"drills/Swimming/Strength/Breaststroke-strength46.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Breaststroke-strength46","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke with 15..."},{"oldPracticeCode":"strength47","linkHref":"drills/Swimming/Strength/Breaststroke-strength47.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Breaststroke-strength47","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke Long Glide..."},{"oldPracticeCode":"strength42","linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"strength43","linkHref":"drills/Swimming/Strength/Butterfly-strength43.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Butterfly-strength43","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec..."},{"oldPracticeCode":"strength44","linkHref":"drills/Swimming/Strength/Butterfly-strength44.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Butterfly-strength44","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on your back..."},{"oldPracticeCode":"strength51","linkHref":"drills/Swimming/Strength/Butterfly-strength51.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Butterfly-strength51","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"strength52","linkHref":"drills/Swimming/Strength/Butterfly-strength52.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Butterfly-strength52","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 15 sec..."},{"oldPracticeCode":"strength53","linkHref":"drills/Swimming/Strength/Butterfly-strength53.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Butterfly-strength53","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly Single- Arm..."},{"oldPracticeCode":"strenght5","linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl - practice..."},{"oldPracticeCode":"strength3","linkHref":"drills/Swimming/Strength/Frontcrawl-strength3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Frontcrawl-strength3","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"strength38","linkHref":"drills/Swimming/Strength/Frontcrawl-strength38.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Frontcrawl-strength38","pracDescription":"Pull 5 x 25m (5 x 1 length) Frontcrawl with a pull buoy..."},{"oldPracticeCode":"strength4","linkHref":"drills/Swimming/Strength/Frontcrawl-strength4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Frontcrawl-strength4","pracDescription":"Swim 12 X 25m (12 X 1 length) Frontcrawl with 15 sec..."},{"oldPracticeCode":"strength6","linkHref":"drills/Swimming/Strength/Frontcrawl-strength6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Frontcrawl-strength6","pracDescription":"5 x 25m (5 x 1 length) Frontcrawl with 20 sec rest..."}]}
{"practices":[{"oldPracticeCode":"stroke10","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke10","pracTitle":"Stroke Development Backstroke","pracDescription":"Kicking Action Steady alternating kick in line with..."},{"oldPracticeCode":"stroke11","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Backstroke","pracDescription":"Breathing Breath is taken regularly as and when..."},{"oldPracticeCode":"stroke12","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Backstroke","pracDescription":"Timing Coordination of kicking and pulling into..."},{"oldPracticeCode":"stroke14","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Backstroke","pracDescription":"Turns Touch Turn. On the last stroke into the wall..."},{"oldPracticeCode":"stroke15","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Backstroke","pracDescription":"Dive Start in the water, hold on to the poolside..."},{"oldPracticeCode":"stroke37","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke37.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Backstroke","pracDescription":"Body Position Streamlined and almost horizontal..."},{"oldPracticeCode":"stroke38","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke38.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Backstroke","pracDescription":"Pulling Pattern Alternating circular action over..."},{"oldPracticeCode":"stroke39","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke39.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke39","pracTitle":"Stroke Development Backstroke","pracDescription":"Kicking Action Steady alternating kick in line with..."},{"oldPracticeCode":"stroke40","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke40.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Backstroke","pracDescription":"Breathing Breath is taken naturally and regularly..."},{"oldPracticeCode":"stroke41","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke41.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Backstroke","pracDescription":"Timing Coordination of kicking and pulling into..."},{"oldPracticeCode":"stroke42","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke42.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Backstroke","pracDescription":"Turns Touch Turn. On the last stroke into the wall..."},{"oldPracticeCode":"stroke43","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke43.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Backstroke","pracDescription":"Dive Backstroke Start in the water, hold onto the..."},{"oldPracticeCode":"stroke64","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke64.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Backstroke","pracDescription":"Elite Body Position Streamlined and almost horizontal..."},{"oldPracticeCode":"stroke65","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke65.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Backstroke","pracDescription":"Elite Pulling Pattern Alternating circular arm action..."},{"oldPracticeCode":"stroke66","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke66.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke66","pracTitle":"Stroke Development Backstroke","pracDescription":"Elite Kicking Action Steady alternating kick in..."},{"oldPracticeCode":"stroke67","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke67.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Backstroke","pracDescription":"Breathing Breath is taken naturally and regularly..."},{"oldPracticeCode":"stroke68","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke68.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Backstroke","pracDescription":"Timing Ensure coordination of kicking, pulling and..."},{"oldPracticeCode":"stroke69","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke69.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Backstroke","pracDescription":"Turns The backstroke turn is executed by rolling..."},{"oldPracticeCode":"stroke7","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Backstroke","pracDescription":"Body Position Lying flat and streamlined, almost..."},{"oldPracticeCode":"stroke70","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke70.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Backstroke","pracDescription":"Dive Start in the water, hold onto the poolside..."},{"oldPracticeCode":"stroke9","linkHref":"drills/Swimming/Stroke-Development-Backstroke/Stroke-Development-Backstroke-stroke9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Backstroke","pracDescription":"Pulling Pattern Alternating circular action over..."}]}
{"practices":[{"oldPracticeCode":"stroke","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development breaststroke","pracDescription":"Body Position Following the leg kick your body will..."},{"oldPracticeCode":"stroke1","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development breaststroke","pracDescription":"Pulling Pattern From the stretched streamlined position..."},{"oldPracticeCode":"stroke2","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke2","pracTitle":"Stroke Development breaststroke","pracDescription":"Kicking Action Simultaneous kick bringing the feet..."},{"oldPracticeCode":"stroke3","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development breaststroke","pracDescription":"Breathing Lifting the head clear of the water and..."},{"oldPracticeCode":"stroke30","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development breaststroke","pracDescription":"Body Position Following the leg kick your body will..."},{"oldPracticeCode":"stroke31","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke31.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development breaststroke","pracDescription":"Pulling Pattern From the stretch position press..."},{"oldPracticeCode":"stroke32","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke32.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke32","pracTitle":"Stroke Development breaststroke","pracDescription":"Kicking Action Recovery of the feet from the extended..."},{"oldPracticeCode":"stroke33","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke33.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development breaststroke","pracDescription":"Breathing Once in each stroke cycle to the front..."},{"oldPracticeCode":"stroke34","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke34.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development breaststroke","pracDescription":"Timing From the fully extended streamlined position..."},{"oldPracticeCode":"stroke35","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke35.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development breaststroke","pracDescription":"Turns Always touch the wall with both hands. Lift..."},{"oldPracticeCode":"stroke36","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke36.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development breaststroke","pracDescription":"Click for more..."},{"oldPracticeCode":"stroke4","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development breaststroke","pracDescription":"Timing From the stretched streamlined position the hands..."},{"oldPracticeCode":"stroke5","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development breaststroke","pracDescription":"Turns Always touch the wall with both hands and..."},{"oldPracticeCode":"stroke57","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke57.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development breaststroke","pracDescription":"Elite Body Position Following the leg kick at the..."},{"oldPracticeCode":"stroke58","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke58.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development breaststroke","pracDescription":"Elite Pulling Pattern From the stretch position..."},{"oldPracticeCode":"stroke59","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke59.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke59","pracTitle":"Stroke Development breaststroke","pracDescription":"Elite Kicking Action From the extended position..."},{"oldPracticeCode":"stroke6","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development breaststroke","pracDescription":"Dive Stand firmly on the poolside with toes around the..."},{"oldPracticeCode":"stroke60","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke60.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development breaststroke","pracDescription":"Breathing Once in each stroke cycle to the front..."},{"oldPracticeCode":"stroke61","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke61.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development breaststroke","pracDescription":"Timing From the fully extended streamlined position..."},{"oldPracticeCode":"stroke62","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke62.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development breaststroke","pracDescription":"Turns Always touch the wall with both hands. Lift..."},{"oldPracticeCode":"stroke63","linkHref":"drills/Swimming/Stroke-Development-breaststroke/Stroke-Development-breaststroke-stroke63.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development breaststroke","pracDescription":"Dive Stand firmly on the poolside or starting block..."}]}
{"practices":[{"oldPracticeCode":"stroke16","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Butterfly","pracDescription":"Body Position Undulating dolphin like motion through..."},{"oldPracticeCode":"stroke17","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Butterfly","pracDescription":"Pulling Pattern A simultaneous double arm circling..."},{"oldPracticeCode":"stroke18","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke18","pracTitle":"Stroke Development Butterfly","pracDescription":"Kicking Action A simultaneous kick starting at the..."},{"oldPracticeCode":"stroke19","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Butterfly","pracDescription":"Breathing Lifting the head to the front of the stroke..."},{"oldPracticeCode":"stroke20","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Butterfly","pracDescription":"Timing Kick Pull Kick Recover with the breath taken when..."},{"oldPracticeCode":"stroke21","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Butterfly","pracDescription":"Turns On the last stroke reach for the wall with..."},{"oldPracticeCode":"stroke22","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Butterfly","pracDescription":"Dive Stand firmly on the poolside with toes around the..."},{"oldPracticeCode":"stroke44","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke44.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Butterfly","pracDescription":"Body Position Undulating motion through the water..."},{"oldPracticeCode":"stroke45","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke45.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Butterfly","pracDescription":"Pulling Pattern A simultaneous double arm circling..."},{"oldPracticeCode":"stroke46","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke46.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke46","pracTitle":"Stroke Development Butterfly","pracDescription":"Kicking Action A simultaneous kick starting at your..."},{"oldPracticeCode":"stroke47","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke47.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Butterfly","pracDescription":"Breathing Lifting the head to the front during the..."},{"oldPracticeCode":"stroke48","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke48.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Butterfly","pracDescription":"Timing Kick Pull Kick, Kick Pull Kick. Recover the..."},{"oldPracticeCode":"stroke49","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke49.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Butterfly","pracDescription":"Turns On the last stroke reach for the wall with..."},{"oldPracticeCode":"stroke50a","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke50a.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Butterfly","pracDescription":"Dive Stand firmly on the poolside or starting block..."},{"oldPracticeCode":"stroke71","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke71.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Butterfly","pracDescription":"Elite Body Position Butterfly is the most modern..."},{"oldPracticeCode":"stroke72","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke72.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Butterfly","pracDescription":"Elite Pulling Pattern A simultaneous double arm..."},{"oldPracticeCode":"stroke73","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke73.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke73","pracTitle":"Stroke Development Butterfly","pracDescription":"Elite Kicking Action A simultaneous kick starting..."},{"oldPracticeCode":"stroke74","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke74.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Butterfly","pracDescription":"Breathing Lifting the head to the front of the stroke..."},{"oldPracticeCode":"stroke75","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke75.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Butterfly","pracDescription":"Timing Develop good balance of the stroke through..."},{"oldPracticeCode":"stroke76","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke76.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Butterfly","pracDescription":"Turns On the last stroke stretch for the wall with..."},{"oldPracticeCode":"stroke77","linkHref":"drills/Swimming/Stroke-Development-Butterfly/Stroke-Development-Butterfly-stroke77.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Butterfly","pracDescription":"Dive Stand firmly on the poolside or starting block..."}]}
{"practices":[{"oldPracticeCode":"starta","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-starta.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"starta","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Click for more..."},{"oldPracticeCode":"stroke23","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Body Position Streamlined and horizontal lying flat..."},{"oldPracticeCode":"stroke24","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Pulling Pattern Enter the hand into the water with..."},{"oldPracticeCode":"stroke25","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke25","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Kicking Action Steady alternate kick keeping in..."},{"oldPracticeCode":"stroke26","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Breathing Regular and controlled turning of the..."},{"oldPracticeCode":"stroke27","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Timing Ensure coordination of pulling, kicking and..."},{"oldPracticeCode":"stroke28","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Turns Touch Turn. View the wall with your last arm..."},{"oldPracticeCode":"stroke29","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Dive Stand firmly on the poolside or starting block..."},{"oldPracticeCode":"stroke50","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke50.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Elite Body Position The body position will be streamlined..."},{"oldPracticeCode":"stroke51","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke51.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Elite Pulling Pattern Enter the hand into the water..."},{"oldPracticeCode":"stroke52","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke52.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stroke52","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Elite Kicking Action Alternate kick keeping in line..."},{"oldPracticeCode":"stroke53","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke53.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Breathing Regular and controlled turning of the..."},{"oldPracticeCode":"stroke54","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke54.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Timing Ensure coordination of pulling, kicking and..."},{"oldPracticeCode":"stroke55","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke55.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Turns Tumble Turn. Focus onto the wall five metres..."},{"oldPracticeCode":"stroke56","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Stroke-Development-Frontcrawl-stroke56.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Stroke Development Frontcrawl","pracDescription":"Dive Stand firmly on the poolside or starting block..."},{"oldPracticeCode":"backdive","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Backstroke-Racing-Dive.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backdive","pracTitle":"Backstroke Racing Dive","pracDescription":"Click for more..."},{"oldPracticeCode":"bodyf","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"bod","pracTitle":"Frontcrawl","pracDescription":"Body Position Lying flat and streamlined with your..."},{"oldPracticeCode":"breathf","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl-breathf.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breathing","pracTitle":"Frontcrawl-breathf","pracDescription":"Breathing Regular consistent breathing by controlled turning..."},{"oldPracticeCode":"divef","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl-divef.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"diving","pracTitle":"Frontcrawl-divef","pracDescription":"Dive Stand firmly on the poolside with toes around..."},{"oldPracticeCode":"kickf","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl-kickf.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"kickf","pracTitle":"Frontcrawl-kickf","pracDescription":"Kicking Action Constant alternating leg kick using..."},{"oldPracticeCode":"pullf","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl-pullf.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"pull","pracTitle":"Frontcrawl-pullf","pracDescription":"Pulling Pattern Alternating arm action placing your..."},{"oldPracticeCode":"timef","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl-timef.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"timing","pracTitle":"Frontcrawl-timef","pracDescription":"Timing Ensure coordination of pulling, kicking and breathing..."},{"oldPracticeCode":"turnf","linkHref":"drills/Swimming/Stroke-Development-Frontcrawl/Frontcrawl-turnf.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turns","pracTitle":"Frontcrawl-turnf","pracDescription":"Turns Touch Turn. View the wall with your last arm..."}]}
{"practices":[{"oldPracticeCode":"technique","linkHref":"drills/Swimming/Technique/Technique-technique.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 12 x 25mts with 20 sec rest after each length..."},{"oldPracticeCode":"technique1","linkHref":"drills/Swimming/Technique/Technique-technique1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 7 x 50meters FC Catch-Up Drill with 30sec rest..."},{"oldPracticeCode":"technique10","linkHref":"drills/Swimming/Technique/Technique-technique10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 300mts with a mix of FC & BC or strokes of..."},{"oldPracticeCode":"technique11","linkHref":"drills/Swimming/Technique/Technique-technique11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 3 x 50mts FC Finger Touch Drill: 3 x 50mts..."},{"oldPracticeCode":"technique12","linkHref":"drills/Swimming/Technique/Technique-technique12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Kick 4 x 25mts FC with a large float: Pull 2 x 25mts..."},{"oldPracticeCode":"technique14","linkHref":"drills/Swimming/Technique/Technique-technique14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 300mts with a mix of FC & BR or strokes of..."},{"oldPracticeCode":"technique15","linkHref":"drills/Swimming/Technique/Technique-technique15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 6 x 25mts FC as half length closed hands and..."},{"oldPracticeCode":"technique16","linkHref":"drills/Swimming/Technique/Technique-technique16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Kick 250mts with a mix of two different strokes...."},{"oldPracticeCode":"technique17","linkHref":"drills/Swimming/Technique/Technique-technique17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 300mts with a mix of FC & Single Arm FLY or..."},{"oldPracticeCode":"technique18","linkHref":"drills/Swimming/Technique/Technique-technique18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 9 x 50mts with a mix of strokes and drills of..."},{"oldPracticeCode":"technique19","linkHref":"drills/Swimming/Technique/Technique-technique19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 10 x 25mts alternating lengths FC & BC with..."},{"oldPracticeCode":"technique20","linkHref":"drills/Swimming/Technique/Technique-technique20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 400mts Reverse Medley i.e. 100mts FC,BR,BC,FLY..."},{"oldPracticeCode":"technique21","linkHref":"drills/Swimming/Technique/Technique-technique21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Drill 18 x 50mts @ 90sec turnaround using two different..."},{"oldPracticeCode":"technique22","linkHref":"drills/Swimming/Technique/Technique-technique22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 200mts continuous BC using at least one drill...."},{"oldPracticeCode":"technique23","linkHref":"drills/Swimming/Technique/Technique-technique23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 300mts continuous as 75mts FC: 75mts BC: 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, Kick,..."},{"oldPracticeCode":"technique27","linkHref":"drills/Swimming/Technique/Technique-technique27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Drill 12 x 50mts on your number one stroke using..."},{"oldPracticeCode":"technique28","linkHref":"drills/Swimming/Technique/Technique-technique28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 2 x 100mts FC: 2 x 75mts BC : 2 x 50mts FC..."},{"oldPracticeCode":"technique3","linkHref":"drills/Swimming/Technique/Technique-technique3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 1 x 75mts Double Arm BC:- 1 x 50mts 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 (minimum..."},{"oldPracticeCode":"technique7","linkHref":"drills/Swimming/Technique/Technique-technique7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 100mts FC: Swim 100mts BC: Swim 100mts BR choice..."},{"oldPracticeCode":"technique8","linkHref":"drills/Swimming/Technique/Technique-technique8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 4 x 25mts Single Arm Fly: 2 x 50mts Catch Up..."},{"oldPracticeCode":"technique9","linkHref":"drills/Swimming/Technique/Technique-technique9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 8 x 25mts choice stroke with 30 sec rest after..."},{"oldPracticeCode":"tecrec10","linkHref":"drills/Swimming/Technique/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"tecrec11","linkHref":"drills/Swimming/Technique/Backstroke-tecrec11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec11","pracDescription":"Kick 5 x 25m (5 x 1 length) Backstroke on your side..."},{"oldPracticeCode":"tecrec19","linkHref":"drills/Swimming/Technique/Backstroke-tecrec19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec19","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 25 sec..."},{"oldPracticeCode":"tecrec20","linkHref":"drills/Swimming/Technique/Backstroke-tecrec20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke-tecrec20","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 20..."},{"oldPracticeCode":"tecrec21","linkHref":"drills/Swimming/Technique/Backstroke-tecrec21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec21","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec..."},{"oldPracticeCode":"tecrec9","linkHref":"drills/Swimming/Technique/Backstroke-tecrec9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec9","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 25 sec..."},{"oldPracticeCode":"Tecrec","linkHref":"drills/Swimming/Technique/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 25 sec..."},{"oldPracticeCode":"Tecrec1","linkHref":"drills/Swimming/Technique/Breaststroke-Tecrec1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-Tecrec1","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec..."},{"oldPracticeCode":"tecrec16","linkHref":"drills/Swimming/Technique/Breaststroke-tecrec16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke-tecrec16","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 25..."},{"oldPracticeCode":"tecrec17","linkHref":"drills/Swimming/Technique/Breaststroke-tecrec17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-tecrec17","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke or Old..."},{"oldPracticeCode":"tecrec18","linkHref":"drills/Swimming/Technique/Breaststroke-tecrec18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-tecrec18","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 40..."},{"oldPracticeCode":"Tecrec2","linkHref":"drills/Swimming/Technique/Breaststroke-Tecrec2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-Tecrec2","pracDescription":"Kick 5 X 25m (5 X 1 length) breaststroke on your back..."},{"oldPracticeCode":"tecrec12","linkHref":"drills/Swimming/Technique/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec14","linkHref":"drills/Swimming/Technique/Butterfly-tecrec14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec14","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec15","linkHref":"drills/Swimming/Technique/Butterfly-tecrec15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec15","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on your side..."},{"oldPracticeCode":"tecrec22","linkHref":"drills/Swimming/Technique/Butterfly-tecrec22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly-tecrec22","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec23","linkHref":"drills/Swimming/Technique/Butterfly-tecrec23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec23","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec24","linkHref":"drills/Swimming/Technique/Butterfly-tecrec24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec24","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec..."},{"oldPracticeCode":"tecrec3","linkHref":"drills/Swimming/Technique/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec4","linkHref":"drills/Swimming/Technique/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"frontcrawl","pracDescription":"Swim 12 x 25m (12 x 1 length) Frontcrawl with 20..."},{"oldPracticeCode":"tecrec5","linkHref":"drills/Swimming/Technique/frontcrawl-tecrec5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"frontcrawl-tecrec5","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec..."},{"oldPracticeCode":"tecrec6","linkHref":"drills/Swimming/Technique/Frontcrawl-tecrec6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl-tecrec6","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec7","linkHref":"drills/Swimming/Technique/Frontcrawl-tecrec7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Frontcrawl-tecrec7","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"tecrec8","linkHref":"drills/Swimming/Technique/Frontcrawl-tecrec8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Frontcrawl-tecrec8","pracDescription":"Kick 5 x 25m (5 x 1 length) Frontcrawl on your front..."}]}
