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  1. Practices July 10 - 16, 2011
  2. Practices July 18 - 24
  3. Practices the Week of July 25
  4. Practices the Week of August 1
  5. Practices the Week of August 8
  6. Practices Week of August 15
  7. Practices the Week of August 22
  8. Practices Week of August 28
  9. Week of September 5, 2011
  10. Week of September 12, 2011
  11. Week of September 19, 2011
  12. Week of September 26, 2011
  13. Week od October 3, 2011
  14. Week of October 10
  15. Week of October 17, 2011
  16. Week of October 24, 2011
  17. Week of October 31, 2011
  18. Week of November 7, 2011
  19. Week of November 14, 2011
  20. Week of November 21
  21. Week of November 27, 2011
  22. Week of December 5, 2011
  23. Week of December 11, 2011
  24. Week of December 19, 2011
  25. Week of December 26
  26. Jan 3-6: Back in the "Swim" of things!
  27. Jan 9-13 - Where's Your Head?
  28. Jan 16-20: Time to Catch Up
  29. Jan 23-27: Elbows to the Sky!
  30. Jan 29-Feb 3-1 month recap
  31. Feb 6-10: Give me five...
  32. Feb 13-17 - I Heart Swimming
  33. Feb 20-24, Bilateral Breathing
  34. Feb 26-Mar 3 - Give me a fist!
  35. March 5-9:March Madness
  36. March 12-16 - lil' bit o kicking never hurt anyone!
  37. March 19-23 - Let's try the pull buoy!
  38. March 26-30 - How's your endurance?
  39. April 2-6, How's Your Breathing?!
  40. April 9-13 - This is your lucky week!
  41. April 16-20 - Relax your Taxes Are Done! Right?!
  42. April 23-27: Back to BiLateral Breathing!
  43. April 30-May 4: May Day! May Day!
  44. May 7-11 - Distance per stroke week!
  45. May 14-18: A Day Late & but Not a Workout Short!
  46. May 21-25: The Joy of Kicking
  47. May 28-June 1 - mix it up this week!
  48. June 4-8: Time for a New Drill!
  49. June 11-15: It's getting hot in here!
  50. June 18-22 - Where's your head?!
  51. Week June 25-29: Keep Swimming!
  52. Week July 2-6 - Happy 4th!
  53. July 9-13 - Ode to Omaha!
  54. July 16-20 London's Calling!
  55. July 23-27: Fiddle Faddle - grab yur fin & paddle
  56. July 30-Aug 3: London Baby!
  57. Wekk of Aug 6-10: go for the Gold!
  58. Week of Aug. 13-17: Mixing up your speeds is good for you!
  59. Week of Aug 20-24: Fast Arms vs Fast Legs!
  60. Week of Aug 27-31--Oh yes you can!
  61. Week of 9/3-7--a Labor of Love
  62. Week of 9/10-14 - Swim strong this week!
  63. Week 9/17-21 - Variety is the spice of life!
  64. Week of 9/24-28 - You want me to do what?!
  65. Week of 10/1-5 Are we there yet?!
  66. Week of 10/8-12
  67. Week of 10/15-19 - I'm back! With a new motherboard!
  68. Week 10/22-26 - It's getting cold out there!
  69. Week 10/29-11/2 - A Spooktakular Week!
  70. Week Nov 5-9 I Vote YES for Swimming!
  71. Week of Nov. 12-16 - Ramping up for Turkey day!
  72. Week of 11/19-23 - I'm thankful for..
  73. Week of 11/26-11/30 - Getting Stronger Everyday!
  74. Week of 12/3-7 - Tis the Season to Swim!
  75. Week 12/10-14: Burn those holiday calories!
  76. Week 12/17-21 - I'm Dreaming of a...
  77. Week 12/24-28 - Santa Claus is Swimming to Town!
  78. Terminology/Wendy's
  79. Week 1/ Happy New Year
  80. Week 2/ Paying Attention
  81. Week 3: Super Hero/Creating A Habit
  82. Smooth/Feel Good
  83. Salt n Peppa
  84. Week 6/Hybrid Skills
  85. Week 7/Puzzle Pieces
  86. Week 8 Control
  87. Week 9/Spicing it Up!
  88. Week 10 /Mindful and Movin
  89. Week 11
  90. week 12/Mix up
  91. Pairings
  92. Work it out/Smooth
  93. It's Tricky
  94. Refresher
  95. Hot and Cold
  96. New You
  97. Re Balance
  98. Fast and Make it Count
  99. Speed Play
  100. Repetition
  101. Fast and Recover
  102. Mixed Up
  103. Get Physical
  104. Speed Mixer
  105. Rewind
  106. You've got this!
  107. Simplicity
  108. Smooth Swimming
  109. Variety
  110. Yes You Can
  111. Smooth Sailing
  112. Back to the Front
  113. Perseverance
  114. Bring It
  115. Work It.
  116. Fintastic
  117. 70 30
  118. Be vs Do
  119. Smooth
  120. Keep On Moving
  121. Gratitude is the Attitude
  122. Back to the Pool
  123. Perfect Stroke
  124. Variety
  125. Swim into the holiday
  126. Smooth into New Year
  127. High Efficiency
  128. Smooth Swim
  129. Post Super Bowl Swim
  130. Catching Up
  131. Balance Shift
  132. Rewind
  133. Kicking in Disguise
  134. Variety
  135. Smooth Sailing
  136. Mile Marker
  137. Yes I Can
  138. Ahhhhh
  139. Stretching Out
  140. Kicking It
  141. 1 2 3
  142. Building on Up
  143. Variety
  144. Skill It
  145. Ladders
  146. Iron Out
  147. Hodge Podge
  148. Touch and Go
  149. Kicking It
  150. Punchy
  151. Ladders and 25's
  152. Walls
  153. Countacular
  154. Adding Up
  155. Composed
  156. On and Off
  157. Tomb Stone/Resistance
  158. Challenging Yet Interesting
  159. Basic Training 2015 by Mark Johnston
  160. GOAL SETTING
  161. Week One: January 5th - January 9th
  162. Terminology
  163. Week 2: January 12th through 16th
  164. Week 3: January 19th through 23rd
  165. Week 4: January 26th through 30th
  166. Week #5: February 2nd - 6th
  167. Week 6: February 9th through 13th
  168. Week #7: February 16th through 20th
  169. Week #8: February 23rd through 27th
  170. Week #9: March 2nd through 6th
  171. Week 10: March 9th through 13th
  172. Week #11: March 16th through 20th
  173. Week #12: March 23rd through 27th
  174. Week 13 March 30 - April 3 2015
  175. Week #14: April 6th through 10th
  176. Week #15: April 13th through 17th
  177. Week #16: April 20th through 24th
  178. Week #17: April 27th through May 1st
  179. Week #18: May 4th through May 8th
  180. Week #19: May 11th through May 15th
  181. Week #20: May 18th through May 22nd
  182. Week #21: May 25th through May 29th
  183. Week #22: June 1st through June 5th
  184. Week #23: June 8th through June 12th
  185. Week #24: June 15th through June 19th
  186. Week #25: June 22nd through June 26th
  187. Week #26: June 29th through July 3rd
  188. Week #26: July 6th through July 10th
  189. Week #28: July 13th through July 17th
  190. Week #29: July 20th through July 24th
  191. Week #30: July 27th through July 31st
  192. Week #31: August 3rd through August 7th
  193. Week #32: August 10th through August 14th
  194. Week #33: August 17th through August 21st
  195. Week #34: August 24th through August 28th
  196. Week #35: August 31st through September 4th
  197. Week #36: September 7th through September 11th
  198. Week #37: September 14th through September 18th
  199. Week #38: September 21st through September 25th
  200. Week #39: September 28th through October 2nd
  201. Week #40: October 5th through October 9th
  202. Week #41: October 12th through October 16th
  203. Week #42: October 19th through October 23rd
  204. Week #43: October 26th - October 30th
  205. Week #44: November 2nd - November 6th
  206. Week #45: November 9th - November 13th
  207. Week #46: November 16th - November 20th
  208. Week #47: November 23rd - November 27th
  209. Week #48: November 30th - December 4th, 2015
  210. Week #49: December 7th - December 11th (500 FREE WEEK)
  211. Week #50: December 14th - 18th, 2015
  212. Planning for 2016 -- Swim Workout Input Requested
  213. Week #51: December 21st - 25th, 2015
  214. Week #52: December 28th - January 1st, 2016
  215. Week #1: January 4th - January 8th, 2016
  216. Week #2: January 11th - January 15th, 2016
  217. Week #3: January 18th - January 22nd, 2016
  218. Week #4: January 25th - January 29th, 2016
  219. Week #5: February 1st - Feburary 5th, 2016
  220. Week #6: February 8th - Feburary 12th, 2016
  221. Week #7: February 15th - Feburary 19th, 2016
  222. Week #8: February 22nd - Feburary 26th, 2016
  223. Week #9: February 29th - March 4th
  224. Week #10: March 7th - March 11th
  225. Week #11: March 14th - March 18th
  226. Week #12: March 21st - March 25th
  227. Week #13: March 28th - April 1st (Hackett Set Variations)
  228. Week #14: April 4th - April 8th, 2016
  229. Week #15: April 11th - April 15th, 2016
  230. Week #16: April 18th - April 22nd, 2016
  231. Week #17: April 25th - April 29th, 2016
  232. Week #18: May 2nd - May 6th, 2016 (SPEED FOCUS)
  233. Week #19: May 9th - May 13th, 2016
  234. Week #20: May 16th - May 20th, 2016 (Stroke 100s and 200IM)
  235. Week #21: May 23rd - May 27th, 2016
  236. Week #22: May 30th - June 3rd, 2016
  237. Week #23: June 6th - June 10th, 2016
  238. Week #24: June 13th - June 17th, 2016
  239. Week #25: June 20th - June 24th, 2016
  240. Week #26: June 27th - July 1st, 2016
  241. Week #27: July 4th - July 8th, 2016
  242. Week #28: July 11th - July 15th, 2016
  243. Week #29: July 18th - July 22nd, 2016
  244. Week #30: July 25th - July 29th, 2016
  245. Week #31: August 1st - August 5th, 2016
  246. Week #32: August 8th - August 12th, 2016
  247. Week #33: August 15th - August 19th, 2016
  248. Week #34: August 22nd - August 26th, 2016
  249. Week #35: August 29th - September 2nd, 2016
  250. Week #36: September 5th - September 9th, 2016