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	<title>Seahiker Blog</title>
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	<link>http://seahiker.wordpress.com</link>
	<description>Swimming, Snorkeling, Finswimming, Bodysurfing, and Freediving in the Aquatic Wilderness.</description>
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		<title>Seahiker Blog</title>
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		<title>Canadian Freediving Nationals!</title>
		<link>http://seahiker.wordpress.com/2009/05/07/canadian-freediving-nationals/</link>
		<comments>http://seahiker.wordpress.com/2009/05/07/canadian-freediving-nationals/#comments</comments>
		<pubDate>Thu, 07 May 2009 00:27:14 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Freediving]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/?p=214</guid>
		<description><![CDATA[Peter went to Montreal last week for the National Freediving Championships, his first competition in over four years.
After a moderately successful first competition day, he pulled off a personal best performance of 169m in the dynamic apnea discipline (swimming underwater as far as possible with a monofin). This was also good enough for a BC [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=214&subd=seahiker&ref=&feed=1" />]]></description>
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		<item>
		<title>Tri Fit #8 &#8211; May 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/07/tri-fit-8-may-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/07/tri-fit-8-may-2009/#comments</comments>
		<pubDate>Thu, 07 May 2009 00:02:11 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Tri Swim Club]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/?p=212</guid>
		<description><![CDATA[Warm Up 
Swimlek:
4 x 50m (skate 5m, then Patient Catch 6 strokes / Tracks 6 strokes
4 x 50m Perfect pace 6 strokes / medium 6 strokes / cruise (fast long distance pace) 6 strokes
8 x 25m Single switch 25m / Fists 25m
100m sighting 3 times per 25m (try to sight while gliding on a patient [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=212&subd=seahiker&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Swim for Speed #7 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-7-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-7-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:53:28 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Swim for Speed Practice]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/2009/05/06/swim-for-speed-7-april-2009/</guid>
		<description><![CDATA[Practice coming soon.
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=211&subd=seahiker&ref=&feed=1" />]]></description>
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		<title>Intro to Masters #7 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/intro-to-masters-7-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/intro-to-masters-7-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:51:23 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Intro to TI Masters]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/2009/05/06/intro-to-masters-7-april-2009/</guid>
		<description><![CDATA[Practice coming soon&#8230;
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=210&subd=seahiker&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Tri Fit #7 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/tri-fit-7-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/tri-fit-7-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:49:50 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Tri Swim Club]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/2009/05/06/tri-fit-7-april-2009/</guid>
		<description><![CDATA[Practice coming soon&#8230;
       <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=209&subd=seahiker&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Swim for Speed #6 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-6-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-6-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:44:32 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Swim for Speed Practice]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/2009/05/06/swim-for-speed-6-april-2009/</guid>
		<description><![CDATA[Warm Up

4 x 10m skate / 15m single switch
4 x 75m (5m skate off first wall, 10m single switch, swim the rest focusing on timing)
2 x 50m swim quietly (mailslot, narrow kick)
2 x 50m Kicking on your back. Build kick intensity over whole 50m.

Main
12 x 25m as follows:
4 x 25m head position
4 x 25m spear [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=207&subd=seahiker&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-6-april-2009/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<title>Intro to Masters #6 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/intro-to-masters-6-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/intro-to-masters-6-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:40:09 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Intro to TI Masters]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/?p=204</guid>
		<description><![CDATA[Warm Up
4 x 10m skate / 15m single switch
4 x 75m (5m skate off first wall, 10m single switch, swim the rest focusing on timing)
2 x 50m swim quietly (mailslot, narrow kick)
2 x 50m Kicking on your back. Build kick intensity over whole 50m.
Main
12 x 25m as follows:
4 x 25m head position
4 x 25m spear [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=204&subd=seahiker&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://seahiker.wordpress.com/2009/05/06/intro-to-masters-6-april-2009/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<item>
		<title>Tri Fit #6 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/tri-fit-6-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/tri-fit-6-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:32:44 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Tri Swim Club]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/2009/05/06/tri-fit-6-april-2009/</guid>
		<description><![CDATA[Warm Up
4 x 10m skate / 15m single switch
4 x 75m (5m skate off first wall, 10m single switch, swim the rest focusing on timing)
2 x 50m swim with fists (patient catch)
2 x 50m swim quietly (mailslot, narrow kick)
Main 
4 x 50m get stroke count average per 25m but swim continuously for 50m
4 x 75m [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=203&subd=seahiker&ref=&feed=1" />]]></description>
		<wfw:commentRss>http://seahiker.wordpress.com/2009/05/06/tri-fit-6-april-2009/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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		<item>
		<title>Swim for Speed #5 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-5-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/swim-for-speed-5-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:24:39 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Swim for Speed Practice]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/?p=200</guid>
		<description><![CDATA[Warm Up
4 x 25m  Swim (relax your neck)
2 x 25m Skate
2 x 25m Single Switch
2 x 25m Swim with fists
2 x 25m Mailslot entry
Main 
Mirrors or mini-lengths: Focus on balance and releasing tension into the water. Keep mini-lengths very short!
Set 1
-Skate 5m no breathing x 6 (both ways)
-1-3 Single Switches no breathing x 6 [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=200&subd=seahiker&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Intro to Master #5 &#8211; April 2009</title>
		<link>http://seahiker.wordpress.com/2009/05/06/intro-to-master-5-april-2009/</link>
		<comments>http://seahiker.wordpress.com/2009/05/06/intro-to-master-5-april-2009/#comments</comments>
		<pubDate>Wed, 06 May 2009 23:21:09 +0000</pubDate>
		<dc:creator>seahiker</dc:creator>
				<category><![CDATA[Intro to TI Masters]]></category>
		<category><![CDATA[total immersion]]></category>

		<guid isPermaLink="false">http://seahiker.wordpress.com/?p=198</guid>
		<description><![CDATA[Warm Up
4 x 25m  Swim (relax your neck)
2 x 25m Skate
2 x 25m Single Switch
2 x 25m Swim with fists
2 x 25m Mailslot entry
Main 
Mirrors or mini-lengths: Focus on balance and releasing tension into the water. Keep mini-lengths very short!
Set 1
-Skate 5m no breathing x 6 (both ways)
-1-3 Single Switches no breathing x 6 (both [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=seahiker.wordpress.com&blog=4569189&post=198&subd=seahiker&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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