| 161 | 1 |
| 100 | IM | None | None | warm-up | 1524 | 1 | - | 1 | 1 | 45 |
| 161 | 2 |
| 50 | Free | None | None | 1 arm drill with SN | 1525 | 1 | - | 1 | 1 | 0 |
| 161 | 3 |
| 100 | Free | None | None | 50 kick/50 swim with SN | 1526 | 1 | - | 1 | 1 | 40 |
| 161 | 4 |
| 100 | Free | None | None | 50 swim/50 kick with SN | 1527 | 1 | - | 1 | 1 | 40 |
| 161 | 5 |
| 400 | Free | None | None | with padd; use SN on #1 (30 sec rest) | 1528 | 1 | - | 1 | 5 | 30 |
| 161 | 6 |
| 50 | Fly | None | None | 25 drill/25 swim | 1529 | 1 | - | 1 | 0 | 50 |
| 161 | 7 |
| 200 | Free | None | None | (or 15 sec rest) | 1530 | 1 | - | 1 | 2 | 45 |
| 161 | 8 |
| 25 | Back | None | None | cool down | 1531 | 1 | - | 1 | 0 | 30 |
3300
200
0
200
300
0
0
0
0
0