| 313 | 1 |
| 300 | Specified | None | None | 50 free/50 BK warm-up | 3203 | 1 | - | 1 | 0 | 0 |
| 313 | 2 |
| 200 | IM | None | None | 25 kick/25 drill | 3204 | 1 | - | 1 | 0 | 0 |
| 313 | 3 |
| 200 | IM | None | None | 25 drill/25 swim | 3205 | 1 | - | 1 | 0 | 0 |
| 313 | 4 |
| 1 | Select | None | None | Title: | 3206 | 0 | - | 0 | 0 | 0 |
| 313 | 5 |
| 200 | Free | Drill | Paddles | - | 3207 | 1 | - | 1 | 0 | 0 |
| 313 | 6 |
| 100 | Free | Kick | None | (or take 15 sec rest) | 3208 | 1 | - | 1 | 2 | 10 |
| 313 | 7 |
| 125 | Free | None | None | - 75 swim build/25 kick sprint/25 swim sprint; (or take 30 sec rest) | 3209 | 1 | - | 1 | 2 | 10 |
| 313 | 8 |
| 100 | Free | Kick | None | (or take 15 sec rest) | 3210 | 1 | - | 1 | 2 | 10 |
| 313 | 9 |
| 200 | Free | Drill | Paddles | - | 3211 | 1 | - | 1 | 0 | 0 |
| 313 | 10 |
| 1 | Select | None | None | Title: | 3212 | 0 | - | 0 | 0 | 0 |
| 313 | 11 |
| 50 | Free | None | None | SPRINT for time! | 3213 | 1 | - | 1 | 1 | 30 |
| 313 | 12 |
| 100 | Specified | None | None | DABK easy | 3214 | 1 | - | 1 | 0 | 0 |
| 313 | 13 |
| 500 | Free | None | None | moderate effort; breathe by 50s every 5/3 | 3215 | 1 | - | 1 | 0 | 0 |
| 313 | 14 |
| 25 | Free | None | None | SPRINT | 3216 | 1 | - | 1 | 0 | 0 |
| 313 | 15 |
| 100 | Choice | None | None | cool down | 3217 | 1 | - | 1 | 0 | 0 |
2100
0
0
0
400
100
0
0
400
0