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==Workout==
*1 x 400 free warmup
*1 x 400 ''fast backstroke on odd laps, easy freestyle on even laps''
*1 x 400 ''fast breaststroke on odd laps, easy freestyle on even laps''
*1 x 400 ''easy backstroke on odd laps, fast freestyle on even laps''
*1 x 400 ''easy breaststroke on odd laps, fast freestyle on even laps''
*cooldown
----
'''Total: ? yards'''
==Pool==
{{hearst pool}}
*1 x 400 free warmup
*1 x 400 ''fast backstroke on odd laps, easy freestyle on even laps''
*1 x 400 ''fast breaststroke on odd laps, easy freestyle on even laps''
*1 x 400 ''easy backstroke on odd laps, fast freestyle on even laps''
*1 x 400 ''easy breaststroke on odd laps, fast freestyle on even laps''
*cooldown
----
'''Total: ? yards'''
==Pool==
{{hearst pool}}