| 260 | 1 |
| 50 | Specified | None | None | 25 free/25 stroke non-free | 2580 | 1 | - | 1 | 0 | 0 |
| 260 | 2 |
| 100 | IM | None | None | - | 2581 | 1 | - | 1 | 0 | 0 |
| 260 | 3 |
| 75 | Free | None | None | 50 drill/25 swim; use SN/TB/fins | 2582 | 1 | - | 1 | 0 | 0 |
| 260 | 4 |
| 300 | Free | None | None | neg split (take 25 sec rest) | 2583 | 1 | - | 1 | 0 | 0 |
| 260 | 5 |
| 200 | Free | None | None | neg split (take 15 sec rest) | 2584 | 1 | - | 1 | 0 | 0 |
| 260 | 6 |
| 100 | Free | None | None | build (take 10 sec rest) | 2585 | 1 | - | 1 | 0 | 0 |
| 260 | 7 |
| 50 | Free | None | None | SPRINT (take 30 sec rest) | 2586 | 1 | - | 1 | 0 | 0 |
| 260 | 8 |
| 100 | Choice | None | None | cool down | 2587 | 1 | - | 1 | 0 | 0 |
1600
0
0
0
100
100
0
0
200
0