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		<loc>https://surfskischool.co.za/lessons/introduction-to-the-mockes/</loc>
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		<loc>https://surfskischool.co.za/lessons/introduction-to-the-5-essential-skills/</loc>
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		<loc>https://surfskischool.co.za/lessons/the-paddle-and-blade-sizes/</loc>
		<lastmod>2022-05-12T06:38:42+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/blade-shapes-and-paddle-shaft/</loc>
		<lastmod>2022-05-12T06:39:35+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/shaft-rigidity/</loc>
		<lastmod>2022-05-12T06:40:20+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/blade-angle/</loc>
		<lastmod>2022-05-12T06:41:59+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/taking-a-stroke/</loc>
		<lastmod>2022-05-12T06:42:44+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/holding-the-paddle-and-taking-a-stroke/</loc>
		<lastmod>2022-05-12T06:44:06+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/ridiculously-good-tip-cadence-and-leg-drive/</loc>
		<lastmod>2022-05-12T06:45:03+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/common-mistakes-and-tips/</loc>
		<lastmod>2022-05-12T06:46:03+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/introduction-to-drills/</loc>
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		<loc>https://surfskischool.co.za/lessons/cadence-drill/</loc>
		<lastmod>2022-05-12T06:48:06+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/medicine-ball-drill/</loc>
		<lastmod>2022-05-12T06:48:42+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/rotation-drill/</loc>
		<lastmod>2022-05-12T06:49:45+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/tap-drill/</loc>
		<lastmod>2022-05-12T06:50:35+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/stroke-drill/</loc>
		<lastmod>2022-05-12T06:51:30+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/introduction-to-speed-and-stability-busting-the-speed-myth/</loc>
		<lastmod>2022-05-12T06:52:12+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/base-of-support/</loc>
		<lastmod>2022-05-12T06:53:07+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/emergency-stability-conditions-affect-stability/</loc>
		<lastmod>2022-05-12T06:53:51+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/the-surfski/</loc>
		<lastmod>2022-05-12T06:54:31+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/selecting-a-surfski/</loc>
		<lastmod>2022-05-12T06:55:17+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/boat-construction/</loc>
		<lastmod>2022-05-12T06:55:58+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/remounting-introduction/</loc>
		<lastmod>2022-05-12T06:56:44+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/side-saddle-remount/</loc>
		<lastmod>2022-05-12T06:57:37+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/leg-over-remount/</loc>
		<lastmod>2022-05-12T06:58:48+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/tips-for-remounting/</loc>
		<lastmod>2022-05-12T07:00:01+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/remounting-a-double/</loc>
		<lastmod>2022-05-12T07:01:01+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/common-remounting-mistakes/</loc>
		<lastmod>2022-05-12T07:01:59+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/buddy-remounting/</loc>
		<lastmod>2022-05-12T07:02:43+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/introduction-to-mastering-the-waves-and-the-impact-zone/</loc>
		<lastmod>2022-05-12T07:03:34+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/the-big-choice-catching-a-wave-and-not-catching-a-wave/</loc>
		<lastmod>2022-05-12T07:04:13+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/zone-of-uncertainty/</loc>
		<lastmod>2022-05-12T07:05:01+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/situational-awareness/</loc>
		<lastmod>2022-05-12T07:05:50+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/being-in-control/</loc>
		<lastmod>2022-05-12T07:06:41+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/safety-equipment/</loc>
		<lastmod>2022-05-12T07:07:47+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/conditions/</loc>
		<lastmod>2022-05-12T07:08:36+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/companions/</loc>
		<lastmod>2022-05-12T07:09:28+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/hydration/</loc>
		<lastmod>2022-05-12T07:10:11+00:00</lastmod>
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	<url>
		<loc>https://surfskischool.co.za/lessons/broken-paddles/</loc>
		<lastmod>2022-05-12T07:10:52+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/broken-rudder/</loc>
		<lastmod>2022-05-12T07:11:38+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/broken-boat/</loc>
		<lastmod>2022-05-12T07:12:12+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/racing-intro-racing/</loc>
		<lastmod>2022-05-12T07:18:08+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/preparation-and-training/</loc>
		<lastmod>2022-05-12T07:18:49+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/the-start/</loc>
		<lastmod>2022-05-12T07:19:26+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/the-race/</loc>
		<lastmod>2022-05-12T07:33:47+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/the-finish/</loc>
		<lastmod>2022-05-12T07:41:46+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/introduction/</loc>
		<lastmod>2022-05-13T04:26:27+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-does-the-top-hand-do-in-the-power-phase-of-the-stroke/</loc>
		<lastmod>2022-05-13T04:27:11+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-are-some-good-rotation-drills/</loc>
		<lastmod>2022-05-13T04:27:57+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-does-weight-the-blade-mean/</loc>
		<lastmod>2022-05-13T04:28:38+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/after-the-catch-does-the-top-hand-still-apply-a-downward-force/</loc>
		<lastmod>2022-05-13T04:29:31+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-secure-should-i-fit-into-the-bucket-seat/</loc>
		<lastmod>2022-05-13T04:30:24+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/tips-on-leg-drive-especially-when-increasing-cadence/</loc>
		<lastmod>2022-05-13T04:31:12+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-is-the-range-of-paddle-length-depending-on-conditions-upwind-vs-downwind/</loc>
		<lastmod>2022-05-13T04:37:06+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/please-elaborate-on-rudder-size-and-design/</loc>
		<lastmod>2022-05-13T04:38:08+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-is-the-best-blade-size-for-each-discipline-and-why/</loc>
		<lastmod>2022-05-13T04:38:49+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/explain-the-different-wing-blade-shapes-and-what-they-are-typically-used-for/</loc>
		<lastmod>2022-05-13T04:39:50+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-much-effect-does-leaning-forward-have-when-catching-the-runs/</loc>
		<lastmod>2022-05-13T04:40:43+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/why-am-i-stalling-coming-over-runs/</loc>
		<lastmod>2022-05-13T04:41:29+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/why-am-i-broaching-or-turning-on-the-runs/</loc>
		<lastmod>2022-05-13T04:42:08+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-do-i-avoid-burying-the-nose-of-my-ski-when-going-downwind/</loc>
		<lastmod>2022-05-13T04:42:58+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-do-you-when-a-big-swell-or-run-breaks-behind-you/</loc>
		<lastmod>2022-05-13T04:43:42+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-do-you-finish-a-race-not-knowing-the-landmarks-or-where-the-finish-is/</loc>
		<lastmod>2022-05-13T04:44:40+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-do-i-get-to-the-finish-if-the-swell-is-going-one-way-and-the-finish-is-the-other-way/</loc>
		<lastmod>2022-05-13T04:45:35+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/doing-downwinds-with-groups-best-practices/</loc>
		<lastmod>2022-05-13T07:25:08+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-do-i-avoid-paddling-uphill/</loc>
		<lastmod>2022-05-13T07:27:15+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/should-i-use-a-paddle-leash/</loc>
		<lastmod>2022-05-13T07:28:35+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/when-do-you-start-going-hard-for-the-next-run/</loc>
		<lastmod>2022-05-13T07:30:49+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/where-do-i-rest-my-paddle-when-im-bracing-on-a-run/</loc>
		<lastmod>2022-05-13T08:33:01+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/why-am-i-getting-swamped-part-1/</loc>
		<lastmod>2022-05-13T08:34:08+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/why-am-i-getting-swamped-part-2/</loc>
		<lastmod>2022-05-13T08:35:05+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-to-improve-speed-when-paddling-into-chop/</loc>
		<lastmod>2022-05-13T08:40:47+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-much-do-you-back-off/</loc>
		<lastmod>2022-05-13T08:42:25+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/please-define-a-beginner-vs-intermediate-vs-advanced-paddler/</loc>
		<lastmod>2022-05-13T08:45:43+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-much-fluid-and-food-should-i-take-for-a-race-like-the-molokai/</loc>
		<lastmod>2022-05-13T08:46:50+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/how-do-i-effectively-train-in-my-golden-years/</loc>
		<lastmod>2022-05-13T08:47:44+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/which-devices-or-apps-do-we-find-are-most-useful-for-training/</loc>
		<lastmod>2022-05-13T08:48:46+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/cross-training-for-paddlers/</loc>
		<lastmod>2022-05-13T08:51:50+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/flatwater-drills-for-rough-ocean-paddling/</loc>
		<lastmod>2022-05-13T08:59:17+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-are-some-guidelines-for-a-good-training-plan-at-different-levels/</loc>
		<lastmod>2022-05-13T09:00:42+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-are-your-thoughts-on-maf-lower-heart-rate-training/</loc>
		<lastmod>2022-05-13T09:03:34+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-is-a-good-average-cadence/</loc>
		<lastmod>2022-05-13T09:04:48+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-is-the-best-way-to-improve-stability-when-at-home/</loc>
		<lastmod>2022-05-13T09:06:11+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/introduction-to-downwind/</loc>
		<lastmod>2022-05-16T08:04:51+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/types-of-downwind/</loc>
		<lastmod>2022-05-16T08:11:30+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/features-of-a-run/</loc>
		<lastmod>2022-05-16T08:12:06+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/3-key-downwind-skills/</loc>
		<lastmod>2022-05-16T08:13:23+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/the-5-rules/</loc>
		<lastmod>2022-05-16T08:14:15+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/zone-of-uncertainty-2/</loc>
		<lastmod>2022-05-16T08:14:59+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/where-to-find-runs/</loc>
		<lastmod>2022-05-16T08:15:41+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/surfing-and-linking-runs/</loc>
		<lastmod>2022-05-16T08:16:28+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/turning-and-body-position/</loc>
		<lastmod>2022-05-16T08:18:05+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/wallowing/</loc>
		<lastmod>2022-05-16T08:18:47+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/downwind-safety/</loc>
		<lastmod>2022-05-16T08:22:14+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/practicing-for-downwind/</loc>
		<lastmod>2022-05-16T08:23:10+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/mental-preparation/</loc>
		<lastmod>2022-05-16T08:24:00+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/introduction-2/</loc>
		<lastmod>2022-05-16T08:29:35+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-is-the-best-way-to-improve-stability-when-at-home-2/</loc>
		<lastmod>2022-05-16T08:56:57+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-is-a-good-average-cadence-2/</loc>
		<lastmod>2022-05-16T08:57:30+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-are-your-thoughts-on-maf-lower-heart-rate-training-2/</loc>
		<lastmod>2022-05-16T09:00:32+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/what-are-some-guidelines-for-a-good-training-plan-at-different-levels-2/</loc>
		<lastmod>2022-05-16T09:00:49+00:00</lastmod>
	</url>
	<url>
		<loc>https://surfskischool.co.za/lessons/flatwater-drills-for-rough-ocean-paddling-2/</loc>
		<lastmod>2022-05-16T09:01:05+00:00</lastmod>
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		<lastmod>2022-05-16T09:05:13+00:00</lastmod>
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		<lastmod>2022-05-16T09:05:30+00:00</lastmod>
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		<loc>https://surfskischool.co.za/lessons/what-is-the-best-blade-size-for-each-discipline-and-why-2/</loc>
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