| 301 | 1 |
| 100 | Free | None | None | warm-up (75 swim/25 OVK) | 3070 | 1 | - | 1 | 0 | 0 |
| 301 | 2 |
| 100 | Specified | None | None | 25 drill non-free/25 swim non-free/50 free | 3071 | 1 | - | 1 | 0 | 0 |
| 301 | 3 |
| 1 | Select | None | None | Title: | 3072 | 0 | - | 0 | 0 | 0 |
| 301 | 4 |
| 25 | Free | None | None | 4UWFKOS followed by 5 explosive strokes and power legs (10 sec rest) | 3073 | 1 | - | 1 | 0 | 0 |
| 301 | 5 |
| 50 | Specified | None | None | 25 STR IMO/25 FREE (10-15 sec rest) | 3074 | 1 | - | 1 | 0 | 0 |
| 301 | 6 |
| 200 | IM | None | None | (40 sec rest) | 3075 | 1 | - | 1 | 0 | 0 |
| 301 | 7 |
| 500 | Free | None | None | (60-75 sec rest) | 3076 | 1 | - | 1 | 0 | 0 |
| 301 | 8 |
| 200 | IM | None | None | (40 sec rest) | 3077 | 1 | - | 1 | 0 | 0 |
| 301 | 9 |
| 50 | Specified | None | None | 25 STR IMO/25 FREE (10-15 sec rest) | 3078 | 1 | - | 1 | 0 | 0 |
| 301 | 10 |
| 25 | Free | None | None | with SN; 1/2 lap sprint and 1/2 lap easy (10 sec rest) | 3079 | 1 | - | 1 | 0 | 0 |
| 301 | 11 |
| 1 | Select | None | None | Title: | 3080 | 0 | - | 0 | 0 | 0 |
| 301 | 12 |
| 400 | Back | Pull | None | with padd/PB | 3081 | 1 | - | 1 | 0 | 0 |
| 301 | 13 |
| 100 | Free | None | None | cool down | 3082 | 1 | - | 1 | 0 | 0 |
1400
400
0
0
400
0
0
0
800
0