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	<title>West Side Swim Club</title>
	<link>http://swimwestside.com/wordpress</link>
	<description>It&#039;s a GREAT day for racing...</description>
	<lastBuildDate>Thu, 11 Mar 2010 17:22:40 +0000</lastBuildDate>
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	<language>en</language>
	
	<item>
		<title>Sweeeeeeeedes Man&#8230;.</title>
		<description><![CDATA[]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/11/sweeeeeeeedes-man/</link>
			</item>
	<item>
		<title>Workout for 3/11/10</title>
		<description><![CDATA[Ever tried.  Ever failed.  No matter.
Try again.  Fail again.  Fail better.
-Samuel Beckett
WU-
16 x 75
odds &#8211; fly/ba (25 drill/50 swim) &#8211; 1:05
evens &#8211; br/fr (50 drill/25 swim) &#8211; 1:10
Set 1-
3x{
3 x 300 ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/11/workout-for-31110/</link>
			</item>
	<item>
		<title>Workout for 3/10/10</title>
		<description><![CDATA[Free Group:
WU: w/ sleeves
  1 x 600 every 4th length 2 breaths/length
  2 x {
    8 x 50 desc 1-4, 5-8 on :50
    2 x 100 DPS fast 1:25
Set 1:
  3 x {
    4 x ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/10/workout-for-31010/</link>
			</item>
	<item>
		<title>Workout for 3/8/10</title>
		<description><![CDATA[Distance Group
WU-
400 build
Set 1-
3x{
4 x 100 &#8211; 1:20 (hold sub 1:10)
1 x 50 ez &#8211; 1:00
2 x 200 &#8211; 2:40 (hold sub 2:25)
1 x 50 ez &#8211; 1:00
Set 2-
1 x 2000 Indian Swim (3 swimmers ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/08/workout-for-3810/</link>
			</item>
	<item>
		<title>Workout for 3/6/10</title>
		<description><![CDATA[You may not be interested in war, but war is interested in you.
-Trotsky
Distance Group
WU-
4 x 100 kick &#8211; 1:45
1 x 800 &#8211; sleeves &#8211; perfect
8 x 50 &#8211; Stroke count calibration &#8211; :45
Set 1-
72 x ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/06/workout-for-3610/</link>
			</item>
	<item>
		<title>Clockin&#8217; the clocks</title>
		<description><![CDATA[To a coach the clock is practically an assistant on deck.  A swim coach lives and breathes by the time.  Splits, intervals, bathroom breaks&#8230;everything is measured by the clock.
To the swimmer, the clock ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/05/clockin-the-clocks/</link>
			</item>
	<item>
		<title>Workout for 3/5/10</title>
		<description><![CDATA[The hardship of exercises is intended less to strengthen the back than to toughen the mind.  The Spartans say that any army may win while it still has legs underneath it; the real test ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/05/workout-for-3510/</link>
			</item>
	<item>
		<title>Workout for 3/4/10</title>
		<description><![CDATA[WU-
3x{
8 x 50 from midpool &#8211; 1:00 &#8211; desc. hard 1-4, 5-8
4 x 75 from midpool &#8211; 1:05 &#8211; desc. hard 1-4
Set 1-
2x{
6 x 125 &#8211; 100 @ 90% SC/25 @ 100% SC &#8211; 2:00
1 ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/04/workout-for-3410/</link>
			</item>
	<item>
		<title>West Side Painkiller &#8211; The Next Chapter</title>
		<description><![CDATA[First&#8230;Dana bought me a Painkiller&#8230;

12/8/09
&#8220;When a West Sider wants to get “Coach Nate Points”…well there are only so many things you can do. You can…bring Nate a coffee from Dunkin Donuts…come up with new pushup ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/03/west-side-painkiller-the-next-chapter/</link>
			</item>
	<item>
		<title>Workout for 3/3/10</title>
		<description><![CDATA[WU:
8 x 100 on :05 rest
  #1,2 &#8211; 70% get total stroke count (tsc)
  #3,4 &#8211; 80% tsc
  #5,6 &#8211; 90% tsc
  #7,8 &#8211; 100% tsc
4 x 200 on :10 rest
  #1 &#8211; 70% tsc
  ...]]></description>
		<link>http://swimwestside.com/wordpress/2010/03/03/workout-for-3310/</link>
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