| 227 | 1 |
| 300 | Free | None | None | warm-up with SN | 2193 | 1 | - | 1 | 0 | 0 |
| 227 | 2 |
| 150 | IM | None | None | kick/drill/swim | 2194 | 1 | - | 1 | 0 | 0 |
| 227 | 3 |
| 50 | Fly | None | None | with fins (and padd optional) | 2195 | 1 | - | 1 | 0 | 50 |
| 227 | 4 |
| 400 | Free | None | None | descend 1-4 (or 25 sec rest) | 2196 | 1 | - | 1 | 4 | 45 |
| 227 | 5 |
| 200 | IM | None | None | (or 25 sec rest) | 2197 | 1 | - | 1 | 2 | 50 |
| 227 | 6 |
| 300 | Free | None | None | cool down with SN | 2198 | 1 | - | 1 | 0 | 0 |
3800
0
0
600
1600
0
0
0
0
0