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==Workout==
*1 x 500 free warmup
*1 x 400 free pull
*1 x 200 free kick
*{{pyramid|break=yes|100 free (1.45), 200 pull, 100 free kick|200 free (3.45), 300 pull, 200 free/breast kick|300 free (5.45), 400 pull, 200 free/breast kick}}
*1 x 50 each of free, breast, back, free cooldown (200 total)
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'''Total: 4000 yards'''
==Pool==
{{foothill pool}}
*1 x 500 free warmup
*1 x 400 free pull
*1 x 200 free kick
*{{pyramid|break=yes|100 free (1.45), 200 pull, 100 free kick|200 free (3.45), 300 pull, 200 free/breast kick|300 free (5.45), 400 pull, 200 free/breast kick}}
*1 x 50 each of free, breast, back, free cooldown (200 total)
----
'''Total: 4000 yards'''
==Pool==
{{foothill pool}}
