| 110 | 1 |
| 200 | Free | None | None | warm-up | 1040 | 1 | - | 1 | 0 | 0 |
| 110 | 2 |
| 50 | Best Stroke | None | None | (25 kick/25 drill) | 1041 | 1 | - | 1 | 0 | 0 |
| 110 | 3 |
| 100 | Best Stroke | None | None | (25 drill/25 swim) | 1042 | 1 | - | 1 | 0 | 0 |
| 110 | 4 |
| 125 | IM | None | None | (double distance of your best stroke; 10-15 sec rest) | 1043 | 1 | - | 1 | 0 | 0 |
| 110 | 5 |
| 500 | Free | Pull | None | with padd/PB/SN/AS | 1044 | 1 | - | 1 | 0 | 0 |
| 110 | 6 |
| 50 | Best Stroke | Kick | None | (10 sec rest) | 1045 | 1 | - | 1 | 0 | 0 |
| 110 | 6 |
| 25 | Best Stroke | None | None | (10 sec rest) | 1046 | 2 | - | 4 | 0 | 0 |
| 110 | 6 |
| 50 | Free | None | None | fingertip drag drill (10 sec rest) | 1047 | 3 | - | 1 | 0 | 0 |
| 110 | 7 |
| 150 | Specified | None | None | 25DABA/25 free | 1048 | 1 | - | 1 | 0 | 0 |
800
0
0
0
750
0
0
500
150
0