| 160 | 1 |
| 500 | Free | None | None | with SN warm-up | 1503 | 1 | - | 1 | 0 | 0 |
| 160 | 2 |
| 25 | Fly | None | None | - | 1504 | 1 | - | 1 | 0 | 30 |
| 160 | 2 |
| 50 | Specified | None | None | fly/bk | 1505 | 2 | - | 1 | 0 | 50 |
| 160 | 2 |
| 75 | Specified | None | None | fl/bk/br | 1506 | 3 | - | 1 | 1 | 15 |
| 160 | 2 |
| 100 | IM | None | None | - | 1507 | 4 | - | 1 | 1 | 35 |
| 160 | 2 |
| 100 | IM | None | None | reverse | 1508 | 5 | - | 1 | 1 | 35 |
| 160 | 2 |
| 75 | Specified | None | None | free/br/bk | 1509 | 6 | - | 1 | 1 | 15 |
| 160 | 2 |
| 50 | Specified | None | None | free/br | 1510 | 7 | - | 1 | 0 | 50 |
| 160 | 2 |
| 25 | Free | None | None | SPRINT | 1511 | 8 | - | 1 | 0 | 30 |
| 160 | 3 |
| 100 | Back | Kick | None | BBQ drill with fins | 1512 | 1 | - | 1 | 1 | 30 |
| 160 | 3 |
| 100 | Back | None | None | Vertical drill | 1513 | 2 | - | 1 | 1 | 30 |
| 160 | 4 |
| 100 | Free | None | None | - | 1514 | 1 | - | 1 | 1 | 20 |
| 160 | 4 |
| 25 | Free | None | None | SPRINT and no breaths | 1515 | 2 | - | 1 | 0 | 30 |
| 160 | 4 |
| 100 | Free | None | None | - | 1516 | 3 | - | 1 | 1 | 15 |
| 160 | 4 |
| 25 | Free | None | None | SPRINT and no breaths | 1517 | 4 | - | 1 | 0 | 35 |
| 160 | 4 |
| 100 | Free | None | None | - | 1518 | 5 | - | 1 | 1 | 10 |
| 160 | 4 |
| 25 | Free | None | None | SPRINT and no breaths | 1519 | 6 | - | 1 | 0 | 40 |
| 160 | 5 |
| 200 | Back | None | None | with padd | 1520 | 1 | - | 1 | 2 | 50 |
| 160 | 6 |
| 50 | IM | None | None | drill/swim | 1521 | 1 | - | 1 | 0 | 50 |
| 160 | 7 |
| 50 | IM | None | None | build | 1522 | 1 | - | 1 | 0 | 50 |
| 160 | 8 |
| 200 | Choice | None | None | cool down | 1523 | 1 | - | 1 | 0 | 0 |
2025
3000
0
25
1000
200
0
0
250
0