NLSC - Gold - AM
SCM
300 rev IM dks
12 x 100 on 1:30/1:40 EN1+
Fr/IM/Fr/Back
12 x 50 on 1:05 EN2
DK SLOB
12 x 25 Sprint Medley on :45 SP3
100 CH EZ
Friday, December 30, 2011
Thursday, December 29, 2011
Like it's 1999 Part #1
NLSC - Gold - PM
SCY
300 rev IM dks
12 x 50 Fr/Brst on :50 EN1
12 x 50 K on 1:00/:55/1:00/:50 EN2
12 x 50 Fr on :50/:50 EN2
20 x 75 w/ 10 Horizontal Pull ups
MSV - timed
100 Choice EZ
Relay
Shoulder Exercises
Wednesday, December 28, 2011
...caged by frail and fragile bars...
NLSC - Gold - AM
SCY
300 rev IM DKS
12 x 50 Fr/Bk on :45 EN2
2 x 300 Free on 4:00 EN1-EN3
Build each and build through pair
6 x 100 K on 1:50/1:30 EN2
3 x 300 Fr/Bk/Fr on 3:50 EN2
8 x 75 SKS/KSK on 1:10 EN2
4 x 300 Free to IM Progressive on 4:00 EN2-EN2+
24 x 25 Fly on :30 EN2
SCY
300 rev IM DKS
12 x 50 Fr/Bk on :45 EN2
2 x 300 Free on 4:00 EN1-EN3
Build each and build through pair
6 x 100 K on 1:50/1:30 EN2
3 x 300 Fr/Bk/Fr on 3:50 EN2
8 x 75 SKS/KSK on 1:10 EN2
4 x 300 Free to IM Progressive on 4:00 EN2-EN2+
24 x 25 Fly on :30 EN2
Tuesday, December 27, 2011
The Beast in Me...
NLSC - Gold - AM
SCM
300 rev IM dks
4 x 300 on 4:45 EN2
100Fr, 100Bk, 100IM
10 x 100 on 1:45 EN2
S,K,S,K
6 x 25 on :45 SP3
MOPS
50 CH EZ REC
SCM
300 rev IM dks
4 x 300 on 4:45 EN2
100Fr, 100Bk, 100IM
10 x 100 on 1:45 EN2
S,K,S,K
6 x 25 on :45 SP3
MOPS
50 CH EZ REC
Friday, December 23, 2011
Ho, Ho, Go!
300 rev IM dks
8 x 75 on 1:20 EN1
alt SKS, KSK
6 x {50 Bk/Fr on 1:00 EN1
{2 x 25 Fly sprint MDPS on :45 SP1
3 x 200 Fr Build to 90% on 3:00 EN2-EN3
200 Fly timed SP2
100 CH EZ REC
8 x 75 on 1:20 EN1
alt SKS, KSK
6 x {50 Bk/Fr on 1:00 EN1
{2 x 25 Fly sprint MDPS on :45 SP1
3 x 200 Fr Build to 90% on 3:00 EN2-EN3
200 Fly timed SP2
100 CH EZ REC
Thursday, December 22, 2011
Swimception vs Splash on 'em
Swimming videos may be the latest and coolest thing, and Ed Moses may be the best known swimmer with a video, but my swimmer's have him beat. Check out their amazing video spoof of Inception with their video Swimception. Watch them both and tell me which is better.
Athlete Protection should be Common Sense
I have been reading the Chris DeSantis Swim Brief posts about his meeting with Chuck Wielgus with much interest. In his most recent post, "100 Minutes with Chuck Part 3: Why?", he posited the idea that perhaps there is a generational gap in the issue of dealing with athlete protection. He points out that nearly all of the USA Swimming leadership, be it the board, or the national team staff, are...shall we say long in the tooth. It's true, but it really got me to thinking. Is there a commonality in our leadership that led to the problem in the first place? I wonder, has our culture made a shift in the last 20 years that has left many of our older and more experienced coaches and leadership behind?
I am 41, and I began coaching in the fall of 1991. It was a sweet gig, and the only experience I had with teaching swimming, at any level, was as a Red Cross swim lesson instructor. I never had anyone who explicitly taught me about good or bad touching, but I have always been a pretty empathetic person. With the Golden Rule in mind, I have always tried to be sensitive to the feelings of those with whom I am interacting. If I could imagine my actions or behavior making someone uncomfortable, I would not do it. Have I hurt peoples feelings over the years? Of course. However, I let my sensitivity and my common sense guide me.
I was practicing the side-to-side and A-frame hugs from the beginning. I wouldn't let conversations with swimmers drift toward inappropriate topics in my presence. I was careful not to "motivate" swimmers by belittling, embarrassing, and verbally abusing them. It just seemed to be the natural and proper way to behave.
I think that when USA Swimming began it's process of implementing an Athlete Protection Program, I took offense because I have always worked hard to not be one of those problem coaches. USA Swimming doesn't know me, how dare they treat me like the bad guy. As it turns out, the mandatory Athlete Protection Training is much better than I anticipated. While I do worry that it may be training the "bad guys" by showing them the warning signs we will all be looking for, I think it is probably a good thing to have...considering.
I still think that our leadership needs to pay for their cluelessness. I mean, I had heard snippets of accusations about Andy King (whom I have never seen or met) way back in the early to mid-90's. If I, the plebe coach that I was back then, was hearing about this guy, USA Swimming had to have heard about him. When something like this slides by, heads have got to roll. Not our heads, but the heads of those in charge. That is the Board and the CEO.
I still think there are ways to prevent abuse and raise awareness without putting our volunteers through the same ringer that we put coaches through. In Anchorage, officials do not interact with swimmers directly. If they write up a DQ, it is delivered directly to the athlete's coach. In this way, the coach can notify and coach the swimmer about the infraction. It also helps retain officials since they do not have to confront swimmers about these infractions. Officials do not like being the one who delivers the disappointing news. This is a win-win for all involved. Because of this practice, there is never any instance for an official to pull a swimmer aside. If USA Swimming adopted this methodology, we could probably recruit and retain even more good volunteers, and we would not have to put them through the same rigors coaches.
But I digress. Perhaps this is a topic for another day. Perhaps it is an idea for new leadership to pick up and discuss. Maybe fresh ideas, from fresh faces would be helpful. It's something to think about anyway.
I was practicing the side-to-side and A-frame hugs from the beginning. I wouldn't let conversations with swimmers drift toward inappropriate topics in my presence. I was careful not to "motivate" swimmers by belittling, embarrassing, and verbally abusing them. It just seemed to be the natural and proper way to behave.
I think that when USA Swimming began it's process of implementing an Athlete Protection Program, I took offense because I have always worked hard to not be one of those problem coaches. USA Swimming doesn't know me, how dare they treat me like the bad guy. As it turns out, the mandatory Athlete Protection Training is much better than I anticipated. While I do worry that it may be training the "bad guys" by showing them the warning signs we will all be looking for, I think it is probably a good thing to have...considering.
I still think that our leadership needs to pay for their cluelessness. I mean, I had heard snippets of accusations about Andy King (whom I have never seen or met) way back in the early to mid-90's. If I, the plebe coach that I was back then, was hearing about this guy, USA Swimming had to have heard about him. When something like this slides by, heads have got to roll. Not our heads, but the heads of those in charge. That is the Board and the CEO.
I still think there are ways to prevent abuse and raise awareness without putting our volunteers through the same ringer that we put coaches through. In Anchorage, officials do not interact with swimmers directly. If they write up a DQ, it is delivered directly to the athlete's coach. In this way, the coach can notify and coach the swimmer about the infraction. It also helps retain officials since they do not have to confront swimmers about these infractions. Officials do not like being the one who delivers the disappointing news. This is a win-win for all involved. Because of this practice, there is never any instance for an official to pull a swimmer aside. If USA Swimming adopted this methodology, we could probably recruit and retain even more good volunteers, and we would not have to put them through the same rigors coaches.
But I digress. Perhaps this is a topic for another day. Perhaps it is an idea for new leadership to pick up and discuss. Maybe fresh ideas, from fresh faces would be helpful. It's something to think about anyway.
The Inmates Running the Asylum
NLSC - Gold - PM
SCY
Sets made up and inspired by some of our homecoming of College Pukes
300 rev IM dks
800 (200 of each - S,K,IM,S) (Erin)
4 x 3 x 50 on 1:00 EN1-EN3 (Erin)
rounds 1 & 3 are swim
rounds 2 & 4 are kick
swim 50's at 80%, 85%, 90% effort
8 x 100 Kick EN2-EN3 (Wyatt)
on 2:00, 2:00, 1:50, 1:50, 1:40, 1:40, 1:30, 1:30
2 x 2 x 3 x 75 on 1:15 EN2-SP3 (Hannah)
first 6 are rotate 25 build through
second 6 are rotate 25 sprint through
odd sets of 3 are IM
even sets of 3 are Fr
20 x 50 on 1:00, :55, :50, :45 EN1-EN2+
IMO in pairs
alt K/D & D/S
Relays
Dryland: (Christian)
10 x {10 push-ups
{20 alt supermen
{30 crunches
{10 TRX pull-ups
{10 jumping jacks w BR
SCY
Sets made up and inspired by some of our homecoming of College Pukes
300 rev IM dks
800 (200 of each - S,K,IM,S) (Erin)
4 x 3 x 50 on 1:00 EN1-EN3 (Erin)
rounds 1 & 3 are swim
rounds 2 & 4 are kick
swim 50's at 80%, 85%, 90% effort
8 x 100 Kick EN2-EN3 (Wyatt)
on 2:00, 2:00, 1:50, 1:50, 1:40, 1:40, 1:30, 1:30
2 x 2 x 3 x 75 on 1:15 EN2-SP3 (Hannah)
first 6 are rotate 25 build through
second 6 are rotate 25 sprint through
odd sets of 3 are IM
even sets of 3 are Fr
20 x 50 on 1:00, :55, :50, :45 EN1-EN2+
IMO in pairs
alt K/D & D/S
Relays
Dryland: (Christian)
10 x {10 push-ups
{20 alt supermen
{30 crunches
{10 TRX pull-ups
{10 jumping jacks w BR
Wednesday, December 21, 2011
This ain't no Dutch Kincaid day!
NLSC - Gold - PM
SCY
300 rev IM dks
10 x 75 SKS on 1:20 EN1+
20 x Texas 50's on :55 EN2
20 x 200 BOSS on 3:15/3:05/2:55 EN2-EN2+
Dryland:
7 x {30 Jump Ropes
{10 Jumping Throw Downs (BR's)
{Max Chin ups + 7 Assisted
{10 Dips
{10 Hanging Leg Lifts
SCY
300 rev IM dks
10 x 75 SKS on 1:20 EN1+
20 x Texas 50's on :55 EN2
20 x 200 BOSS on 3:15/3:05/2:55 EN2-EN2+
Dryland:
7 x {30 Jump Ropes
{10 Jumping Throw Downs (BR's)
{Max Chin ups + 7 Assisted
{10 Dips
{10 Hanging Leg Lifts
Very Dry...with a Twist
NLSC - Gold - AM
SCY
12 x 100 on 1:35 EN2
[75 Fr/25 K SLOB]
6 x 25 Sprint Medley on :45 SP3
10 x 75 KSK on 2:00 SP1
sprint first and last 25's
8 x 50 Sprint the Breakouts on 1:20 SP3/REC
SCY
12 x 100 on 1:35 EN2
[75 Fr/25 K SLOB]
6 x 25 Sprint Medley on :45 SP3
10 x 75 KSK on 2:00 SP1
sprint first and last 25's
8 x 50 Sprint the Breakouts on 1:20 SP3/REC
Swim-Life Resolutions
Like many people, I have been riveted by the writing of Chris DeSantis over at the Swim Brief over the last few days. He has had a remarkable week, during which he has interviewed the USA Swimming chief, Chuck Wielgus, and revealed some very personal history. I think he is making a great impact on the future of swimming in our country.
Making a difference is something, in which, we should all endeavor. I know I have coached thousands of kids over the last 20 years. I have worked hard to provide more swimming opportunities to kids in my community. However, I find myself wondering if it is enough. Perhaps "my community" needs to include more people, or geographical area.
It is the time of year to be making resolutions. I did pretty well on last year's (I miss you madly Taco Bell, McDonald's, etc). This year's resolutions will be with a design to have more of an impact on the world around me.
USA Swimming:
After last summer, I found myself frustrated with USA Swimming's leadership, rules, and decisions. I vented long and often on this blog. I vowed to be involved, and I even went to the USA Swimming convention in Jacksonville. I submitted an application to be even more involved by requesting a committee position. While the committee appointment was not granted by President Stratton, I vowed to continue my participation.
I will continue to work hard for my LSC as the Admin Vice-Chair, and I plan to attend the convention again. I will do my best to stay abreast of the work the committees are doing, and I will again attempt to a contributor to the committee process, by throwing my name into the hat next fall.
American Swim Coaches Association:
I am a life+ member of ASCA, and it is probably time for me to become more involved in that organization. I am not a fan of the leadership of my organization. I resolve to get more involved in the business of ASCA, and it's influence on USA Swimming. I must admit that I am very ignorant about "my" organization, but I will try to be more involved.
Blogging:
I resolve to tone down my rhetoric and hot headed postings. When I read from bloggers like those at the Swim Brief and the SCAQ blog, I am impressed. I am impressed at the tone they set and influence they have. We need more of them.
I will continue to write about the things that niggle at me, but I will not allow myself to blog and come off sounding like a member of the fringe of USA Swimming society. I vow to do more research and come at the topics from a more powerful position. I know that we need change. I will be a part of the solution.
I will address issues about USA Swimming, Athlete Protection, ASCA, etc with a constructive tone. I will avoid the rantings of the previous year.
I am resolved
Making a difference is something, in which, we should all endeavor. I know I have coached thousands of kids over the last 20 years. I have worked hard to provide more swimming opportunities to kids in my community. However, I find myself wondering if it is enough. Perhaps "my community" needs to include more people, or geographical area.
It is the time of year to be making resolutions. I did pretty well on last year's (I miss you madly Taco Bell, McDonald's, etc). This year's resolutions will be with a design to have more of an impact on the world around me.
USA Swimming:
After last summer, I found myself frustrated with USA Swimming's leadership, rules, and decisions. I vented long and often on this blog. I vowed to be involved, and I even went to the USA Swimming convention in Jacksonville. I submitted an application to be even more involved by requesting a committee position. While the committee appointment was not granted by President Stratton, I vowed to continue my participation.
I will continue to work hard for my LSC as the Admin Vice-Chair, and I plan to attend the convention again. I will do my best to stay abreast of the work the committees are doing, and I will again attempt to a contributor to the committee process, by throwing my name into the hat next fall.
American Swim Coaches Association:
I am a life+ member of ASCA, and it is probably time for me to become more involved in that organization. I am not a fan of the leadership of my organization. I resolve to get more involved in the business of ASCA, and it's influence on USA Swimming. I must admit that I am very ignorant about "my" organization, but I will try to be more involved.
Blogging:
I resolve to tone down my rhetoric and hot headed postings. When I read from bloggers like those at the Swim Brief and the SCAQ blog, I am impressed. I am impressed at the tone they set and influence they have. We need more of them.
I will continue to write about the things that niggle at me, but I will not allow myself to blog and come off sounding like a member of the fringe of USA Swimming society. I vow to do more research and come at the topics from a more powerful position. I know that we need change. I will be a part of the solution.
I will address issues about USA Swimming, Athlete Protection, ASCA, etc with a constructive tone. I will avoid the rantings of the previous year.
I am resolved
Tuesday, December 20, 2011
The Swim Brief: 100 Minutes with Chuck Part 2: My Bias
The Swim Brief: 100 Minutes with Chuck Part 2: My Bias: The following is the second part in a series of blogs about my meeting on Saturday, December 17th with USA Swimming Executive Director Chuck...
Slingshot
NLSC - Gold - PM
SCY
300 rev IM dks
7 x {200 Free on 2:50 EN1
{100 Back on 1:20 EN2
12 x 75 on 1:15 EN2
odds are 25 back/50 breast (25 spdk/25 dps)
evens are 50 back/25 breast
5 x 200 on 2:50 EN2
rotate 50 breast through 1-4, solid breast on 5
24 x 50's Fr EN2-EN3
:50, :45, :40, :50, :45, :40, :40, :50, :45, :40, :40, :40
:50, :45, :35, :50, :50, :45, :35, :50, :50, :50, :45, :35
Dryland:
7 x {10 decline push-ups
{10 TRX pull-ups
{10 Hanging Knee-ups
{1 minute wall sit
SCY
300 rev IM dks
7 x {200 Free on 2:50 EN1
{100 Back on 1:20 EN2
12 x 75 on 1:15 EN2
odds are 25 back/50 breast (25 spdk/25 dps)
evens are 50 back/25 breast
5 x 200 on 2:50 EN2
rotate 50 breast through 1-4, solid breast on 5
24 x 50's Fr EN2-EN3
:50, :45, :40, :50, :45, :40, :40, :50, :45, :40, :40, :40
:50, :45, :35, :50, :50, :45, :35, :50, :50, :50, :45, :35
Dryland:
7 x {10 decline push-ups
{10 TRX pull-ups
{10 Hanging Knee-ups
{1 minute wall sit
Monday, December 19, 2011
Skydiving Lake Taupo
NLSC - Gold - PM
SCY
300 rev IM dks
16 x 50 IMO/Free on :50 EN1
7 x {25 Fly on :30 EN2
{50 Fly/Back on :45 EN2
{50 Back/Breast on :45 EN2+
{75 (25 Breast/50 Free) on 2:00 EN3
20 x 25 on :30 EN2
25 fly, 25 DK SLOB, 25 CH, 25 FK SLOB
2.75 x {5 x 50 DK/FK SLOB on 1:00 EN2
{3 x 100 IM on 1:30/1:25/1:20 EN2
{5 x 50 DK/FK SLOB on 1:00 EN2
{3 x 100 (75Fr/25 non-Fr) on 1:20 EN2
Dryland w/ Physio Balls and Battling Ropes
focus on core Strength
7 x {12 reps of physio ball - stretchcord decline presses
{20 alternating waves + 5 Jumping Jacks w/ battling ropes
{50 crunches
SCY
300 rev IM dks
16 x 50 IMO/Free on :50 EN1
7 x {25 Fly on :30 EN2
{50 Fly/Back on :45 EN2
{50 Back/Breast on :45 EN2+
{75 (25 Breast/50 Free) on 2:00 EN3
20 x 25 on :30 EN2
25 fly, 25 DK SLOB, 25 CH, 25 FK SLOB
2.75 x {5 x 50 DK/FK SLOB on 1:00 EN2
{3 x 100 IM on 1:30/1:25/1:20 EN2
{5 x 50 DK/FK SLOB on 1:00 EN2
{3 x 100 (75Fr/25 non-Fr) on 1:20 EN2
Dryland w/ Physio Balls and Battling Ropes
focus on core Strength
7 x {12 reps of physio ball - stretchcord decline presses
{20 alternating waves + 5 Jumping Jacks w/ battling ropes
{50 crunches
Taupo Bungee
10 x 100 Fr, Strk, Kick, Fr on 1:40 EN2
8 x {75 (50Fr/25Strk) on 1:15 EN2+
{50 Breath Control on 1:00 HYP
12 x 25 on 1:00 SP3
sprint 1/2 25 kick
work exits, breakouts
100 CH EZ
8 x {75 (50Fr/25Strk) on 1:15 EN2+
{50 Breath Control on 1:00 HYP
12 x 25 on 1:00 SP3
sprint 1/2 25 kick
work exits, breakouts
100 CH EZ
Saturday, December 17, 2011
Implicit Differentiation
NLSC - Gold - AM
SCY
300 rev IM dks
10 x 125 Free on 1:50 EN1-EN2+
desc last 50 1-10
5 x 50 DK/FK SLOB on 1:00 EN2
4 x {100 IM on 1:30 EN2
{2 x 25 Sprint Kick on :45 SP1
3 x 300 on 4:10 EN2
last 100 is IM
SCY
300 rev IM dks
10 x 125 Free on 1:50 EN1-EN2+
desc last 50 1-10
5 x 50 DK/FK SLOB on 1:00 EN2
4 x {100 IM on 1:30 EN2
{2 x 25 Sprint Kick on :45 SP1
3 x 300 on 4:10 EN2
last 100 is IM
Turn TimeTeam Breakfast
Crossover Back-to-Breast turn work
Friday, December 16, 2011
Parasailing Mazatlan
NLSC - Gold - PM
5 x 50 CH REC on 1:05 REC
10 x 50 DK/FK SLOB on 1:00 EN2
SCY
16 x 50 on : 50 EN1-EN1+
Fr, Fr/Bk, Bk, Fr/FK
200 Back RPT3 x 200 Back on 5:00 SP1
5 x {75 Back on 1:10 EN2
{2 x 50 on :50/:40 EN2/EN3
{1 x 25 FK Sprint on :50 SP2
{1 x 50 FK SLOB on 1:00 EN2
5 x 50 CH REC on 1:05 REC
10 x 50 DK/FK SLOB on 1:00 EN2
100 CH EZ
IM Base Training
1 x {100 IM on 1:30 EN1+
{4 x 125 IM (rotate stroke dbl through) on 1:50 EN2
{200 IM (straight or 2x100) on 2:55 EN2
{300 IM (straight or 3x100) on 4:15 EN2
{400 IM (straight or 4x100) on 4:00 EN2
Cheetah Riding
NLSC - Gold - AM
SCM
4 x {100 Free on 1:30 EN1
{50 Kick SLOB on 1:05 EN1
{100 IM on 1:30 on EN1+
5 x 50 Swim/K on :55 EN1
SCM
4 x {100 Free on 1:30 EN1
{50 Kick SLOB on 1:05 EN1
{100 IM on 1:30 on EN1+
200 Fly RPTwork on 200 Fly race progression
4 x 200 (last 50 Fly) on 3:00 EN2
3 x {1 x 75 Fly (Quick and light) on 1:20 EN2
{2 x 50 Fly (Build/MSV) on 1:00/:50 EN2+/EN3
{1 x 25 Fly (Sprint) on 1:00 SP2
{1 x 50 Back CH REC on 1:10 REC
5 x 50 Swim/K on :55 EN1
Thursday, December 15, 2011
Convenience Store Kayaking
NLSC - Gold - PM
SCY6 x {150 Free on 2:10, 2:05, 2:00, 1:55, 1:50, 1:45 EN1-EN2+
{100 IM on 1:30 EN1+
{50 Back on :45 EN2
{25 DK SLOB on :30 EN2
500 Free RPT20 x 50 DK/FK SLOB on 1:00 EN2
work on 500 Free race progression
4 x {100 Free (quick & light) on 1:15 EN2
{200 Free (build to MSV) on 2:45 EN2+
{4 x 50 Free MSV) on 1:00, :55, :50, 1:10 EN3
last cycle the 50s are FK
Team Meeting -
- Kodiak Trip
- TYR Suits
- Winter Break Schedule
- IMX Games Shirts
Dryland - Rotator Cuff Emphasis
2 x Wildcats
Stretchcords - delt lifts & seated rowing
Ab throw downs
Friday, December 9, 2011
Black Cardamom
NLSC - Gold - AM
SCM
5 x {50 S/K on :55 EN1
{50 K/S on :50 EN1+
{100 on 1:30 EN2
3 x {4 x 25 Fly on :30 EN2
{1 x 300 (rotate 100 IM through) on 4:30/4:20/4:10 EN2+
drop the interval on the 300's by :10 each time
6 x 75 on 1:45 EN2
power kick 7 DK's off each wall
5 monkey jumps after kicks on last wall
sprint last 25
100 CH EZ
SCM
5 x {50 S/K on :55 EN1
{50 K/S on :50 EN1+
{100 on 1:30 EN2
3 x {4 x 25 Fly on :30 EN2
{1 x 300 (rotate 100 IM through) on 4:30/4:20/4:10 EN2+
drop the interval on the 300's by :10 each time
6 x 75 on 1:45 EN2
power kick 7 DK's off each wall
5 monkey jumps after kicks on last wall
sprint last 25
100 CH EZ
Wednesday, December 7, 2011
Tapas
NLSC - Gold - AM
SCM
8 x 75 (50S/25K) on 1:30 EN1
4 x {50 on :50 EN2
{75 on 1:15 EN2
{100 on 1:40 EN2
each distance has the last 25 fly
4 x {2 x 50 [1st 25- 5 strokes fly then free/2nd 25- brst] on 1:00 EN1
{100 [3rd 25 brst/rest is free] on 1:40 EN2
4 x 25 working on time of DK on brst pull down
SCM
8 x 75 (50S/25K) on 1:30 EN1
4 x {50 on :50 EN2
{75 on 1:15 EN2
{100 on 1:40 EN2
each distance has the last 25 fly
4 x {2 x 50 [1st 25- 5 strokes fly then free/2nd 25- brst] on 1:00 EN1
{100 [3rd 25 brst/rest is free] on 1:40 EN2
4 x 25 working on time of DK on brst pull down
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