| 172 | 1 |
| 200 | Free | None | None | warm-up | 1617 | 1 | - | 1 | 0 | 0 |
| 172 | 2 |
| 75 | Free | None | None | with TB | 1618 | 1 | - | 1 | 1 | 20 |
| 172 | 3 |
| 50 | IM | None | None | 25 kick/25 swim | 1619 | 1 | - | 1 | 1 | 0 |
| 172 | 4 |
| 100 | IM | None | None | - | 1620 | 1 | - | 1 | 1 | 40 |
| 172 | 5 |
| 150 | Free | None | None | with SN/padd/fins (50 kick-50drill-50 swim) | 1621 | 1 | - | 1 | 2 | 10 |
| 172 | 6 |
| 100 | Back | None | None | - | 1622 | 1 | - | 1 | 1 | 40 |
| 172 | 7 |
| 50 | Specified | None | None | 1x50 free; 2x50 stroke and repeat | 1623 | 1 | - | 1 | 0 | 55 |
| 172 | 8 |
| 100 | Choice | None | None | cool down | 1624 | 1 | - | 1 | 0 | 0 |
1700
600
0
0
1000
100
0
0
600
0