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==Workout==
*400 free
*4 x 66 backstroke with both arms up perpendicular to body
*3 x<br>1 lap backstroke with one arm up<br>1 lap backstroke with different arm up<br>1 lap backstroke with slow alternating arms<br>1 lap backstroke normaly
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}
*400 free
*4 x 66 backstroke with both arms up perpendicular to body
*3 x<br>1 lap backstroke with one arm up<br>1 lap backstroke with different arm up<br>1 lap backstroke with slow alternating arms<br>1 lap backstroke normaly
*cooldown
----
'''? yards'''
==Pool==
{{Hearst pool}}