| 248 | 1 |
| 500 | Free | None | None | warm-up with SN | 2451 | 1 | - | 1 | 0 | 0 |
| 248 | 2 |
| 400 | IM | Drill | None | - | 2452 | 1 | - | 1 | 0 | 0 |
| 248 | 3 |
| 200 | Free | Kick | None | - | 2453 | 1 | - | 1 | 3 | 30 |
| 248 | 4 |
| 50 | Free | None | None | 25 no breaths/25 breathe to your weakest side only | 2454 | 1 | - | 1 | 0 | 50 |
| 248 | 5 |
| 1 | Select | None | None | Title: | 2455 | 0 | - | 0 | 0 | 0 |
| 248 | 6 |
| 300 | Back | None | None | - | 2456 | 1 | - | 1 | 3 | 50 |
| 248 | 6 |
| 150 | Specified | None | None | #1 FL/BK/BR; #2 BK/BR/FREE | 2457 | 2 | - | 2 | 2 | 0 |
| 248 | 6 |
| 50 | Back | None | None | - | 2458 | 3 | - | 3 | 0 | 40 |
| 248 | 6 |
| 300 | IM | None | None | (200IM+100IM) | 2460 | 4 | - | 1 | 4 | 0 |
| 248 | 6 |
| 50 | Back | Kick | None | - | 2461 | 5 | - | 3 | 0 | 50 |
| 248 | 7 |
| 1 | Select | None | None | Title: (take 1min rest in between sets) | 2462 | 0 | - | 0 | 0 | 0 |
| 248 | 8 |
| 1 | Select | None | None | Title: | 2463 | 0 | - | 0 | 0 | 0 |
| 248 | 9 |
| 75 | Free | Pull | None | with padd/PB/AS/SN | 2464 | 1 | - | 1 | 1 | 5 |
| 248 | 10 |
| 75 | Free | Pull | None | with PB; breathe by 25s every 3-5-7 | 2465 | 1 | - | 1 | 1 | 10 |
| 248 | 11 |
| 300 | Choice | None | None | cool down | 2466 | 1 | - | 1 | 0 | 0 |
3400
1800
0
0
1300
300
0
0
900
0