| 150 | 1 |
| 300 | IM | None | None | kick-drill-swim | 1411 | 1 | - | 1 | 0 | 0 |
| 150 | 2 |
| 75 | Breast | None | None | (50 drill/25 swim) | 1412 | 1 | - | 1 | 1 | 35 |
| 150 | 3 |
| 200 | Free | None | None | (50 kick/150 swim; use padd/SN) | 1413 | 1 | - | 1 | 3 | 5 |
| 150 | 4 |
| 300 | Free | None | None | (or 15 sec rest) | 1414 | 1 | - | 1 | 4 | 10 |
| 150 | 4 |
| 150 | Specified | None | None | #1.Fly/BK/BR; #2. BK/BR/Free (or 15 sec rest) | 1415 | 2 | - | 2 | 2 | 30 |
| 150 | 4 |
| 50 | Back | None | None | (or 10 sec rest) | 1416 | 3 | - | 3 | 0 | 55 |
| 150 | 4 |
| 300 | IM | None | None | (swim as 200+100; 30 sec rest) | 1417 | 4 | - | 1 | 5 | 0 |
| 150 | 4 |
| 50 | Choice | Kick | None | (or 10 sec rest) | 1418 | 5 | - | 3 | 1 | 10 |
| 150 | 5 |
| 200 | Choice | None | None | cool down | 1419 | 1 | - | 1 | 0 | 0 |
1400
300
300
0
900
500
0
0
600
0