| 136 | 1 |
| 100 | Free | None | None | fingertip drill | 1297 | 1 | - | 1 | 0 | 0 |
| 136 | 2 |
| 25 | IM | None | None | - | 1298 | 1 | - | 1 | 0 | 0 |
| 136 | 3 |
| 100 | Choice | Kick | None | - | 1299 | 1 | - | 1 | 0 | 0 |
| 136 | 4 |
| 100 | IM | None | None | - | 1300 | 1 | - | 1 | 0 | 0 |
| 136 | 5 |
| 400 | Free | None | None | (30 sec rest) | 1301 | 1 | - | 1 | 0 | 0 |
| 136 | 6 |
| 100 | Free | None | None | (5-10 sec rest) | 1302 | 1 | - | 1 | 0 | 0 |
| 136 | 7 |
| 50 | Best Stroke | None | None | Sprint (15-20 sec rest) | 1303 | 1 | - | 1 | 0 | 0 |
| 136 | 8 |
| 400 | Free | None | None | (30 sec rest) | 1304 | 1 | - | 1 | 0 | 0 |
| 136 | 9 |
| 50 | Free | None | None | (5 sec rest) | 1305 | 1 | - | 1 | 0 | 0 |
| 136 | 10 |
| 25 | Best Stroke | None | None | Sprint (10-15 sec rest) | 1306 | 1 | - | 1 | 0 | 0 |
| 136 | 11 |
| 200 | Free | Pull | None | with padd/PB/AS (20 sec rest) | 1307 | 1 | - | 1 | 0 | 0 |
| 136 | 12 |
| 100 | Free | None | None | cool down | 1308 | 1 | - | 1 | 0 | 0 |
1800
0
0
0
200
100
0
200
0
0