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==Workout==
*1 x 533 free warmup
*10 x 133 free – first lap – ¾ easy, ¼ fast; second lap – ½ easy, ½ fast; third lap – ¼ easy, ¾ fast; last lap – all fast
*cooldown
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'''1900 yards'''
==Pool==
{{Hearst pool}}
*1 x 533 free warmup
*10 x 133 free – first lap – ¾ easy, ¼ fast; second lap – ½ easy, ½ fast; third lap – ¼ easy, ¾ fast; last lap – all fast
*cooldown
----
'''1900 yards'''
==Pool==
{{Hearst pool}}
