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==Workout==
*warmup
*3 x 600 free with the following pattern:
:*3 x 33 fast, medium, slow
:*2 x 33 fast, medium, slow
:*1 x 33 fast, medium, slow
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
*warmup
*3 x 600 free with the following pattern:
:*3 x 33 fast, medium, slow
:*2 x 33 fast, medium, slow
:*1 x 33 fast, medium, slow
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
