| 219 | 1 |
| 200 | Back | None | None | warm-up | 2105 | 1 | - | 1 | 0 | 0 |
| 219 | 2 |
| 100 | IM | None | None | drill | 2106 | 1 | - | 1 | 0 | 0 |
| 219 | 3 |
| 50 | Fly | Kick | Fins | 2 fly kick on stomach/2 fly kick on back/2 fly lateral kick | 2107 | 1 | - | 1 | 1 | 0 |
| 219 | 4 |
| 50 | Breast | None | None | drill 2k1p | 2108 | 1 | - | 2 | 1 | 10 |
| 219 | 4 |
| 75 | Specified | None | None | 50BR/25FREE | 2109 | 2 | - | 2 | 1 | 30 |
| 219 | 4 |
| 100 | IM | None | None | (or 15 sec rest) | 2110 | 3 | - | 2 | 1 | 50 |
| 219 | 4 |
| 300 | Free | None | None | pull with padd/PB; (or 30 sec rest) | 2111 | 4 | - | 1 | 4 | 20 |
| 219 | 5 |
| 25 | Fly | None | None | - | 2112 | 1 | - | 6 | 0 | 35 |
| 219 | 5 |
| 150 | Free | None | None | (or 15-20 sec rest) | 2113 | 2 | - | 1 | 2 | 20 |
| 219 | 6 |
| 50 | Choice | None | None | - | 2114 | 1 | - | 1 | 1 | 5 |
| 219 | 7 |
| 100 | Free | None | None | cool down | 2115 | 1 | - | 1 | 0 | 0 |
1000
200
200
600
500
200
0
0
300
0