| 162 | 1 |
| 100 | IM | None | None | warm-up | 1532 | 1 | - | 1 | 0 | 0 |
| 162 | 2 |
| 50 | Free | None | None | 1 arm drill with SN | 1533 | 1 | - | 1 | 0 | 0 |
| 162 | 3 |
| 100 | Free | None | None | 50 kick/50 swim with SN | 1534 | 1 | - | 1 | 0 | 0 |
| 162 | 4 |
| 100 | Free | None | None | 50 swim/50 kick with SN | 1535 | 1 | - | 1 | 0 | 0 |
| 162 | 5 |
| 400 | Free | None | None | with padd; use SN on #1 (30 sec rest) | 1536 | 1 | - | 1 | 0 | 0 |
| 162 | 6 |
| 50 | Fly | None | None | 25 drill/25 swim (10 sec rest) | 1537 | 1 | - | 1 | 0 | 0 |
| 162 | 7 |
| 200 | Free | None | None | (15-20 sec rest) | 1538 | 1 | - | 1 | 0 | 0 |
| 162 | 8 |
| 25 | Back | None | None | cool down | 1539 | 1 | - | 1 | 0 | 0 |
2400
200
0
200
200
0
0
0
0
0