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08/31/2014 Kicking Sunday
warm up 300 choice   Freestyle Drill Progression with DragSox   Hands-Off 8x ( Vertical Kick        25 underwater streamline dolphin kick, then straight to Vertical Kick...
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warm up 300 choice   Hypoxic Dolphin Kick: all 25's underwater, no-breath 3x ( 4x 25 @ :45        25 easy        3x 25 @ :40        50...
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08/18/2014 Drop-Outs
warm up 200 choice   Drop-Outs: Pulling with VoloBlades60 3x ( 3x 50 @ 1:00, :50, :40 )       :40 as sprint (:24)   Drop-Outs: Dolphin kick with DragSox45 and fins 2x ( 3x 25...
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08/17/2014 Flying Sunday
warm up 300 drill/swim by 25's   Flyin' 2x ( 6x 25 fly drills with DragSox        4x 25 build fly swim with DragSox        4x 25 build fly swim, no gear)...
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08/14/2014 A Day with DragSox
warm up 300 swim   10x 50 swim with DragSox @ 1:00 6x 25 fast/easy, easy/fast @ 1:00, no gear   200 easy   U-Call-It... each swimmer gets a turn to say "Go", ending the vertical kick...
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08/13/2014 Wednesday Kicking
warm up   8x 75 pulling with VoloBlades60 @ 1:00   200 easy   10x 50 kick with fins @ 1:00, hold :30s for all 50s   200 easy   Vertical Kick 4x ( 4 minute vertical kick...
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08/12/2014 DragSox Ladder
Ben came up with our workout today.... DragSox Ladder was really challenging... Thanks Ben!   warm up 200 choice   4x 75, kick drill swim, IM order   DragSox Ladder 7x 100 Freestyle @...
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08/11/2014 Nifty-Fiftys
warm up 300 easy swim with fins, each lap as 15m underwater streamline dolphin kick   Nifty-Fiftys  6x 50 @ :50 kick with fins 4x 50 @ :45 backstroke with VoloBlades60 3x 50 @ :40 pull with...
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warm up 300 choice   6x 75 pulling with VoloBlades60 @ 1:00   3x 1 Munute Workout 6x 10 yard sprints @ :10, no gear Out/In to flags and back 50 easy 6x 10 yard sprints @ :10, no gear In/Out...
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08/05/2014 10K Swim
Today was our swim for Emery... 100x 100 and yes, we made it!   Thanks to all that came out to swim and to help a friend.