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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..."}]}
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