| 278 | 1 |
| 400 | Free | None | None | warm-up | 2801 | 1 | - | 1 | 0 | 0 |
| 278 | 2 |
| 100 | IM | None | None | - | 2802 | 1 | - | 1 | 1 | 35 |
| 278 | 3 |
| 75 | Specified | None | None | 50 BR front scull with dolphin kick/25 FR swim; use SN | 2803 | 1 | - | 1 | 1 | 20 |
| 278 | 4 |
| 1 | Select | None | None | Subtitle:25 BR pull on stretchcords | 2804 | 1 | - | 0 | 0 | 0 |
| 278 | 4 |
| 100 | Breast | Pull | None | with parashute/SN/padd | 2805 | 2 | - | 1 | 0 | 0 |
| 278 | 4 |
| 1 | Select | None | None | Subtitle:15 med ball leg lift | 2806 | 3 | - | 0 | 0 | 0 |
| 278 | 4 |
| 100 | Breast | Kick | None | with parashute/SN | 2807 | 4 | - | 1 | 0 | 0 |
| 278 | 5 |
| 100 | Free | None | None | breath by 25 every 5-3-5-3; moderate speed | 2808 | 1 | - | 1 | 1 | 15 |
| 278 | 6 |
| 50 | Breast | Kick | None | intensity: 80% | 2809 | 1 | - | 1 | 1 | 10 |
| 278 | 6 |
| 50 | Breast | Pull | None | intensity: 80% | 2810 | 2 | - | 1 | 1 | 10 |
| 278 | 6 |
| 50 | Breast | Drill | None | intensity: 70% | 2811 | 3 | - | 1 | 1 | 10 |
| 278 | 6 |
| 50 | Breast | None | None | ALL OUT SPRINT | 2812 | 4 | - | 1 | 1 | 10 |
| 278 | 7 |
| 300 | Choice | None | None | cool down | 2813 | 1 | - | 1 | 0 | 0 |
1400
0
2400
0
400
300
0
0
600
0