| 135 | 1 |
| 100 | Free | None | None | fingertip drag drill (or 10-15 sec rest) | 1283 | 1 | - | 1 | 1 | 35 |
| 135 | 1 |
| 25 | IM | None | None | (or 10 sec rest) | 1284 | 2 | - | 4 | 0 | 30 |
| 135 | 1 |
| 100 | Choice | Kick | None | - | 1285 | 3 | - | 1 | 2 | 10 |
| 135 | 1 |
| 100 | IM | None | None | (or 10-15 sec rest) | 1286 | 4 | - | 1 | 1 | 45 |
| 135 | 2 |
| 500 | Free | None | None | (or 30 sec rest) | 1287 | 1 | - | 1 | 7 | 15 |
| 135 | 3 |
| 100 | Free | None | None | (or 5-10 sec rest) | 1288 | 1 | - | 1 | 1 | 25 |
| 135 | 4 |
| 50 | Specified | None | None | DABA easy | 1289 | 1 | - | 1 | 0 | 0 |
| 135 | 5 |
| 50 | Best Stroke | None | None | sprint | 1290 | 1 | - | 1 | 1 | 5 |
| 135 | 6 |
| 500 | Free | None | None | (or 30 sec rest) | 1291 | 1 | - | 1 | 7 | 15 |
| 135 | 8 |
| 50 | Free | None | None | (or 5 sec rest) | 1292 | 1 | - | 1 | 0 | 45 |
| 135 | 9 |
| 50 | Specified | None | None | DABA easy | 1293 | 1 | - | 1 | 0 | 0 |
| 135 | 10 |
| 25 | Best Stroke | None | None | sprint | 1294 | 1 | - | 1 | 0 | 35 |
| 135 | 11 |
| 200 | Free | Pull | None | with padd/PB/AS (or 10-15 sec rest) | 1295 | 1 | - | 1 | 2 | 55 |
| 135 | 12 |
| 100 | Choice | None | None | cool down | 1296 | 1 | - | 1 | 0 | 0 |
2000
0
0
0
400
300
0
200
100
0