| 223 | 1 |
| 200 | IM | None | None | reverse | 2161 | 1 | - | 1 | 0 | 0 |
| 223 | 2 |
| 50 | Free | None | None | 25 kick/25 catch-up drill with SN | 2162 | 1 | - | 1 | 0 | 0 |
| 223 | 3 |
| 100 | Specified | None | None | 50 BK/50 free | 2163 | 1 | - | 1 | 0 | 0 |
| 223 | 4 |
| 100 | Free | None | None | 50 build/25 over-kick/25 sprint; 15 sec rest | 2164 | 1 | - | 1 | 0 | 0 |
| 223 | 5 |
| 300 | Free | Pull | None | with SN/padd/PB; #1. easy; #2. fast; 20-30 sec rest | 2165 | 1 | - | 1 | 0 | 0 |
| 223 | 6 |
| 50 | Free | None | None | use sight technique in open water every 6th stroke; 10 sec rest | 2166 | 1 | - | 1 | 0 | 0 |
| 223 | 7 |
| 100 | Choice | None | None | cool down | 2167 | 1 | - | 1 | 0 | 0 |
1700
0
0
0
200
100
0
0
300
0