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==Workout==
*1 x 500 free warmup
*1 x 50 breast easy
*5 x (100 kick, 100 pull, 100 free)
*{{pyramid|2|4|6|8|10}}
*1 x 200 cooldown (alternating free/breast on each lap)
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Total:
==Pool==
Foothill
*1 x 500 free warmup
*1 x 50 breast easy
*5 x (100 kick, 100 pull, 100 free)
*{{pyramid|2|4|6|8|10}}
*1 x 200 cooldown (alternating free/breast on each lap)
----
Total:
==Pool==
Foothill