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Zona/Hawks should be a good matchup. Seattle has to travel less this year to get to the Rams but the Rams swept them last year so who knows.
That said, Russell is going to be the focus of the offense this year instead of Lynch. Russell really took over in the 2nd half of the season and if Graham returns with the improvement of Lockett/Baldwin/Kearse they could be quite scary in the passing game.
That said, I expect any competent defensive line to blow through Seattle's O-Line like the fat kid in Matilda mowing through that chocolate cake.
I think Seattle will be better than last year all being said though. Their D-Line still improved with another year on Frank Clark and Reed is a huge upgrade over Mebane. I don't expect anyone to run well against Seattle.
Arizona really all depends on whether Palmer can duplicate his best season in his career to date.
Before their pass rush matter, they got to stop the Seahawks from running it down their throats.