| 180 | 1 |
| 200 | Free | None | None | warm-up | 1692 | 1 | - | 1 | 0 | 0 |
| 180 | 2 |
| 50 | IM | None | None | 25 kick/25 swim | 1693 | 1 | - | 1 | 0 | 0 |
| 180 | 3 |
| 100 | IM | None | None | (15 sec rest) | 1694 | 1 | - | 1 | 0 | 0 |
| 180 | 4 |
| 150 | Free | None | None | 50 kick/50 drill/50 swim with fins/padd/SN | 1695 | 1 | - | 1 | 0 | 0 |
| 180 | 5 |
| 100 | Back | None | None | (15 sec rest) | 1696 | 1 | - | 1 | 0 | 0 |
| 180 | 6 |
| 50 | Specified | None | None | #1.free; #2.stroke; #3.stroke and repeat (10 sec rest) | 1697 | 1 | - | 1 | 0 | 0 |
| 180 | 7 |
| 100 | Choice | None | None | cool down | 1698 | 1 | - | 1 | 0 | 0 |
800
300
0
0
700
100
0
0
300
0