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07/13/2014 Around the Clock
warm up 200 choice   Around the Clock: as pulling 6x 50 @ :50 4x 50 @ :45 3x 50 @ :40 2x 50 @ :30   200 easy   Vertical Kick with 2 pairs of  DragSox45 9x ( :30 Vertical Kick...
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07/11/2014 Weight Belt Friday
warm up 200 choice   8x 50 @ :45 choice swim   Drop-Dead 6x ( 3x shooters with 10 lb weight belt from the bottom of the deep end, 13'       :30 Vertical Kick with weight belt...
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07/10/2014 Short Thursday
warm up 200 choice   Out/In and In/Out 6x 10 @ :10, O/I with fins 50 easy 6x 10 @ :10,  I/O with fins 50 easy 6x 10 @ :10, O/I no gear 50 easy 6x 10 @ :10, I/O no gear 50 easy  ...
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07/09/2014 Crazy Legs
warm up 200 choice   Pulling with VoloBlades60 6x 75 @ 1:00   DS Kick..  3x ( 3x 25 kick @ 1:00 , 3nd one sprint)      Round 1 with 2 pairs of DragSox45    ...
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07/08/2014 Short and Sweet
warm up 200 as 15m underwater for each 25   Pulling with VoloBlades 4x ( 3x 75 @ 1:10, 1:00, :50)   DragSox Swim 6x ( 3x 50 @ 1:00, :50, :40 )   Fly Progression Drills   CD
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07/07/2014 Monday Hypoxic
warm up 300 choice swim   3x (3x 50 @ 1:00, :50, :40, last one no breath sprint)   Round 1 pulling with VoloBlades   Round 2 Kick with fins   Round 3 no gear   Hypoxic DS 6x...
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07/02/2014 DK Day
warm up   200 choice   10x 50 dolphin kick with fins @ 1:00, each 25 as 15m underwater    6x 50 dolphin kick, no gear @ 1:00, each 25 as 12.5 underwater   6x 25 dolphin kick...
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07/01/2014 DS Combo
warm up 200 choice   Fly Progression Drills   DragSox Combo 2x ( 4x 50 pulling with DragSox45 @ :45       4x 25 kick with DragSox45 @ :45       25 as 15m...
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06/29/2014 Short Sunday
warm up 200 choice   12x 50 @ :45 choice swim 12x 50 kick with fins @ :50   DragSox pulling  6x ( 3x 25 @ :40, :30, :20)   6x 25 fast easy/ easy fast @ :45   cd
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06/20/2014 DragSox Friday
warm up 4x 150 , build underwater dolphin kicks per 25            ( 6 to 11 )   Hypoxic 25s 4x 25 underwater dolphin kick with fins and 2 pairs of DragSox45 @ :45...