| 19 | 1 |
| 300 | Free | None | None | warm-up | 180 | 1 | - | 1 | 0 | 0 |
| 19 | 2 |
| 300 | IM | Kick | None | - | 181 | 1 | - | 1 | 0 | 0 |
| 19 | 3 |
| 50 | Free | None | None | (use TB; 10 sec rest) | 182 | 1 | - | 1 | 0 | 0 |
| 19 | 4 |
| 75 | IM | None | None | (50 drill/25 swim) | 183 | 1 | - | 1 | 0 | 0 |
| 19 | 5 |
| 25 | Stroke | None | None | - | 184 | 1 | - | 4 | 0 | 0 |
| 19 | 5 |
| 100 | IM | None | None | - | 185 | 2 | - | 1 | 0 | 0 |
| 19 | 6 |
| 400 | Free | Pull | None | (padd/PB/SN/AS) | 186 | 1 | - | 1 | 0 | 0 |
| 19 | 7 |
| 50 | Free | None | None | with padd (25 breathe every 3rd/25 breathe every 5th) | 187 | 1 | - | 1 | 0 | 0 |
| 19 | 8 |
| 100 | Specified | None | None | 50 Fly one arm drill/50 Free | 188 | 1 | - | 1 | 0 | 0 |
| 19 | 9 |
| 50 | Best Stroke | None | None | (25 easy/25 sprint) | 189 | 1 | - | 1 | 0 | 0 |
| 19 | 10 |
| 100 | Choice | None | None | cool down | 190 | 1 | - | 1 | 0 | 0 |
1500
0
0
0
1200
100
600
200
400
0