| 157 | 1 |
| 200 | Free | None | None | warm-up | 1470 | 1 | - | 1 | 0 | 0 |
| 157 | 2 |
| 100 | IM | None | None | reverse | 1471 | 1 | - | 1 | 0 | 0 |
| 157 | 3 |
| 100 | Breast | Kick | None | - | 1472 | 1 | - | 1 | 0 | 0 |
| 157 | 3 |
| 50 | Breast | None | None | 2K+1P drill | 1473 | 2 | - | 2 | 0 | 0 |
| 157 | 4 |
| 200 | Specified | None | None | 1. FREE; 2. 100 FREE/100 BR; 3. 50 FREE/150 BR; 4. BR (20 sec rest) | 1474 | 1 | - | 1 | 0 | 0 |
| 157 | 5 |
| 75 | Breast | None | None | with padd (50 pull/25 swim; 10-15 sec rest) | 1475 | 1 | - | 1 | 0 | 0 |
| 157 | 6 |
| 100 | Breast | None | None | (or 15 sec rest) | 1476 | 1 | - | 1 | 2 | 0 |
| 157 | 7 |
| 400 | Choice | Pull | None | with padd/PB/AS | 1477 | 1 | - | 1 | 0 | 0 |
| 157 | 8 |
| 50 | Breast | None | None | (or 10 sec rest) | 1478 | 1 | - | 1 | 1 | 0 |
| 157 | 9 |
| 100 | Choice | None | None | cool down | 1479 | 1 | - | 1 | 0 | 0 |
200
0
2300
0
200
500
0
0
800
0