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‫You remember in West women technique program he's going to repeat each workout exactly three times the

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‫first time you're not going to understand everything a second time.

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‫Don't understand most of the workout in the third time around you're going to understand almost everything

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‫but this time the third time he's going to swim in a test of 500 meters.

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‫It means you're going to repeat the workout two times the third time he's going to swim 500 meters non-stop

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‫swimming.

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‫Let's say you're not so flexible and you don't have air you can stop rest as much as possible drink

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‫coffee for a song do whatever you like but the time is still running.

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‫So it means I want you to send me your time in five hundred meters without stopping.

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‫I want to know if it takes you 10 minutes or maybe forty eight minutes.

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‫I want to know exactly because you want to know your improvement in each workout in West swimming technique

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‫program.