| 187 | 1 |
| 100 | Free | None | None | warm-up | 1764 | 1 | - | 1 | 0 | 0 |
| 187 | 2 |
| 100 | IM | Kick | None | - | 1765 | 1 | - | 1 | 0 | 0 |
| 187 | 3 |
| 100 | IM | Drill | None | - | 1766 | 1 | - | 1 | 0 | 0 |
| 187 | 4 |
| 50 | Free | None | None | with SN/TB | 1767 | 1 | - | 1 | 0 | 0 |
| 187 | 5 |
| 50 | Fly | None | None | - | 1768 | 1 | - | 1 | 1 | 5 |
| 187 | 5 |
| 100 | Specified | None | None | BK/BR | 1769 | 2 | - | 1 | 1 | 50 |
| 187 | 5 |
| 25 | Free | None | None | - | 1770 | 3 | - | 2 | 0 | 35 |
| 187 | 6 |
| 150 | Free | Pull | None | with padd/PB; breathe every 5-3-5 by 50s; take 20 sec rest | 1771 | 1 | - | 1 | 0 | 0 |
| 187 | 7 |
| 200 | IM | None | None | (20 - 25 sec rest) | 1772 | 1 | - | 1 | 0 | 0 |
| 187 | 8 |
| 100 | Free | None | None | (10-15 sec rest) | 1773 | 1 | - | 1 | 0 | 0 |
| 187 | 9 |
| 50 | Choice | Kick | None | - | 1774 | 1 | - | 1 | 0 | 0 |
| 187 | 10 |
| 25 | Best Stroke | None | None | (10 sec rest) | 1775 | 1 | - | 1 | 0 | 0 |
| 187 | 10 |
| 50 | Best Stroke | None | None | (10-15 sec rest) | 1776 | 2 | - | 1 | 0 | 0 |
| 187 | 10 |
| 25 | Best Stroke | None | None | (10 sec rest) | 1777 | 3 | - | 1 | 0 | 0 |
| 187 | 10 |
| 100 | Free | None | None | (15 sec rest) | 1778 | 4 | - | 1 | 0 | 0 |
| 187 | 11 |
| 100 | Choice | None | None | cool down | 1779 | 1 | - | 1 | 0 | 0 |
1600
0
0
100
600
300
0
200
200
0