| 232 | 1 |
| 400 | Free | None | None | warm-up with SN | 2247 | 1 | - | 1 | 5 | 0 |
| 232 | 2 |
| 50 | Free | None | None | perfect technique with SN | 2248 | 1 | - | 1 | 0 | 40 |
| 232 | 3 |
| 75 | Specified | None | None | odds FL/BK/BR; evens best stroke drill | 2249 | 1 | - | 1 | 1 | 15 |
| 232 | 4 |
| 1 | Select | None | None | Title: | 2250 | 0 | - | 0 | 0 | 0 |
| 232 | 5 |
| 75 | Free | None | None | DPS and breathe by 25 every 5/3/5 | 2251 | 1 | - | 1 | 1 | 0 |
| 232 | 5 |
| 25 | Free | None | None | 1.moderate; 2.fast; 3.fastest | 2252 | 2 | - | 3 | 0 | 30 |
| 232 | 5 |
| 50 | Free | None | None | kick sprint | 2253 | 3 | - | 1 | 1 | 10 |
| 232 | 6 |
| 1 | Select | None | None | Title: | 2254 | 0 | - | 0 | 0 | 0 |
| 232 | 7 |
| 100 | Back | None | None | (recovery set) | 2255 | 1 | - | 1 | 1 | 35 |
| 232 | 8 |
| 1 | Select | None | None | Title: | 2256 | 0 | - | 0 | 0 | 0 |
| 232 | 9 |
| 200 | Specified | None | None | 1/5 100FL-50FR-50FL; 2/6 50FL-50FR-100FL; 3/7 125FL-50FR-25FL; 4/8 200FL | 2257 | 1 | - | 1 | 3 | 0 |
| 232 | 10 |
| 50 | Best Stroke | Pull | None | - | 2258 | 1 | - | 1 | 0 | 55 |
| 232 | 11 |
| 200 | Free | None | None | cool down | 2259 | 1 | - | 1 | 0 | 0 |
2600
500
0
0
0
0
0
600
2500
0