| 138 | 1 |
| 200 | Free | None | None | warm-up with SN | 1318 | 1 | - | 1 | 0 | 0 |
| 138 | 2 |
| 100 | IM | None | None | - | 1319 | 1 | - | 1 | 1 | 45 |
| 138 | 3 |
| 50 | Free | None | None | with SN/TB (or do fist drill) | 1320 | 1 | - | 1 | 1 | 0 |
| 138 | 4 |
| 50 | Back | Kick | None | - | 1321 | 1 | - | 4 | 1 | 5 |
| 138 | 4 |
| 75 | Back | Drill | None | with padd (25 R arm; 25 L arm; 25 catch-up drill) | 1322 | 2 | - | 4 | 1 | 30 |
| 138 | 5 |
| 25 | Back | None | None | sprint | 1323 | 1 | - | 6 | 0 | 30 |
| 138 | 5 |
| 200 | Back | Pull | None | with padd/PB (or 20 sec rest) | 1324 | 2 | - | 1 | 3 | 15 |
| 138 | 5 |
| 100 | Back | None | None | build (or 15 sec rest) | 1325 | 3 | - | 3 | 1 | 45 |
| 138 | 6 |
| 100 | Choice | None | None | cool down | 1326 | 1 | - | 1 | 0 | 0 |
400
2300
0
0
200
100
0
0
0
0