| 296 | 1 |
| 100 | Specified | None | None | 75 FREE/25 BK | 3010 | 1 | - | 1 | 0 | 0 |
| 296 | 2 |
| 75 | Specified | None | None | 50 FREE/25 BR | 3011 | 1 | - | 1 | 0 | 0 |
| 296 | 3 |
| 25 | Fly | None | None | - | 3012 | 1 | - | 1 | 0 | 0 |
| 296 | 4 |
| 1 | Select | None | None | Title: | 3013 | 0 | - | 0 | 0 | 0 |
| 296 | 5 |
| 100 | Free | None | None | SPRINT 50 swim/50 kick; (take 30 sec rest) | 3014 | 1 | - | 1 | 0 | 0 |
| 296 | 6 |
| 50 | IM | None | None | build; (take 15 sec rest) | 3015 | 1 | - | 1 | 0 | 0 |
| 296 | 7 |
| 100 | Free | None | None | SPRINT 50 kick/50 swim; (take 30 sec rest) | 3016 | 1 | - | 1 | 0 | 0 |
| 296 | 8 |
| 25 | IM | None | None | work on race finish; (take 10 sec rest) | 3017 | 1 | - | 1 | 0 | 0 |
| 296 | 9 |
| 1 | Select | None | None | Title: | 3018 | 0 | - | 0 | 0 | 0 |
| 296 | 10 |
| 200 | Free | Pull | None | use padd/PB/AS; 100 DPS/100 fast arms; (take 20 sec rest) | 3019 | 1 | - | 1 | 0 | 0 |
| 296 | 11 |
| 200 | Free | None | None | FAST FOR TIME! (take 30sec rest) | 3020 | 1 | - | 1 | 0 | 0 |
| 296 | 12 |
| 1 | Select | None | None | Title: | 3021 | 0 | - | 0 | 0 | 0 |
| 296 | 13 |
| 200 | Choice | None | None | cool down | 3022 | 1 | - | 1 | 0 | 0 |
1800
0
0
75
400
200
0
0
525
0