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==Workout==
*''warmup''
*2 x 400 free medium
*4 x 200 free medium
*6 x 100 free fast
*1 x 200 free medium
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
*''warmup''
*2 x 400 free medium
*4 x 200 free medium
*6 x 100 free fast
*1 x 200 free medium
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}