| 287 | 1 |
| 200 | Back | None | None | warm-up | 2916 | 1 | - | 1 | 0 | 0 |
| 287 | 2 |
| 200 | IM | None | None | drill | 2917 | 1 | - | 1 | 0 | 0 |
| 287 | 3 |
| 150 | Free | None | Snorkel | (or take 15 sec rest) | 2918 | 1 | - | 1 | 2 | 20 |
| 287 | 4 |
| 50 | Specified | None | None | 25 FLY/50 BK (or take 10 sec rest) | 2919 | 1 | - | 1 | 1 | 0 |
| 287 | 4 |
| 50 | Specified | None | None | 50 BR/50 FREE (or take 10 sec rest) | 2920 | 2 | - | 1 | 1 | 0 |
| 287 | 4 |
| 100 | Free | Kick | None | (or take 20 sec rest) | 2921 | 3 | - | 1 | 2 | 10 |
| 287 | 4 |
| 200 | IM | None | None | (or take 30 sec rest) | 2922 | 4 | - | 2 | 3 | 40 |
| 287 | 4 |
| 1 | Select | None | None | Subtitle:(take 1min extra rest after each set) | 2923 | 5 | - | 0 | 0 | 0 |
| 287 | 5 |
| 25 | Free | None | None | SPRINT | 2924 | 1 | - | 1 | 0 | 40 |
| 287 | 6 |
| 100 | Free | None | None | cool down | 2925 | 1 | - | 1 | 0 | 0 |
1100
200
0
0
1400
0
0
0
300
0