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==Workout==
*1 x 66 free warmup
*8 x 33 flutter kick warmup
*4 x 400 free broken up into:
:!st 100 – easy, 2nd – medium, 3rd – faster, 4th – fast
:1st 200 – medium, 2nd – fast
:Speed play – one lap fast, one lap slow
:Medium/fast full 400
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
*1 x 66 free warmup
*8 x 33 flutter kick warmup
*4 x 400 free broken up into:
:!st 100 – easy, 2nd – medium, 3rd – faster, 4th – fast
:1st 200 – medium, 2nd – fast
:Speed play – one lap fast, one lap slow
:Medium/fast full 400
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
