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==Workout==
*1 x 200 free easy
*1 x 400 free warmup
*4 x 33 reverse IM order
*5 x 66 backstroke kick ''arms up in air, perpendicular to body''
*5 x 66 backstroke kick ''with delayed stroke (hold each arm up in air for 6 kicks)
*4 x 66 backstroke swim
*1 x 66 cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
*1 x 200 free easy
*1 x 400 free warmup
*4 x 33 reverse IM order
*5 x 66 backstroke kick ''arms up in air, perpendicular to body''
*5 x 66 backstroke kick ''with delayed stroke (hold each arm up in air for 6 kicks)
*4 x 66 backstroke swim
*1 x 66 cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}