| 279 | 1 |
| 75 | Specified | None | None | odds FREE/evens BK-BR-FREE | 2814 | 1 | - | 1 | 0 | 0 |
| 279 | 2 |
| 300 | Free | None | None | 25kick-25drill-25swim; use SN | 2815 | 1 | - | 1 | 0 | 0 |
| 279 | 3 |
| 125 | Free | None | None | with fins/padd (take 15 sec rest) | 2816 | 1 | - | 1 | 0 | 0 |
| 279 | 3 |
| 50 | Free | None | None | with fins/padd; breathing every 5th stroke (take 15 sec rest) | 2817 | 2 | - | 1 | 0 | 0 |
| 279 | 3 |
| 25 | Free | None | None | with fins/padd; sprint and breathe once (take 15 sec rest) | 2818 | 3 | - | 1 | 0 | 0 |
| 279 | 4 |
| 75 | Free | None | None | odds build/evens moderate speed (10-15 sec rest) | 2819 | 1 | - | 1 | 0 | 0 |
| 279 | 5 |
| 100 | Choice | None | None | cool down | 2820 | 1 | - | 1 | 0 | 0 |