| 323 | 1 |
| 500 | Free | None | None | warm-up with SN | 3358 | 1 | - | 1 | 0 | 0 |
| 323 | 2 |
| 100 | Free | None | None | 25 OVK/50 breathe every 5th/25 OVK | 3359 | 1 | - | 1 | 1 | 25 |
| 323 | 3 |
| 50 | Fly | None | None | 12.5y UWFKOS/12.5y drill/12.5y sprint no breath/12.5y FKOB | 3360 | 1 | - | 1 | 1 | 0 |
| 323 | 4 |
| 1 | Select | None | None | Title: | 3361 | 0 | - | 0 | 0 | 0 |
| 323 | 5 |
| 100 | Breast | None | None | 50 kick/50 swim | 3362 | 1 | - | 1 | 1 | 40 |
| 323 | 6 |
| 25 | Fly | None | None | FAST (take 25 sec extra rest after each set) | 3363 | 1 | - | 4 | 0 | 25 |
| 323 | 7 |
| 150 | Breast | None | None | 50 drill/ 100 swim | 3364 | 1 | - | 1 | 2 | 30 |
| 323 | 8 |
| 50 | Fly | None | None | FAST (take 40 sec extra rest after each set) | 3365 | 1 | - | 3 | 0 | 40 |
| 323 | 9 |
| 200 | Breast | None | None | - | 3366 | 1 | - | 1 | 3 | 20 |
| 323 | 10 |
| 75 | Fly | None | None | FAST | 3367 | 1 | - | 1 | 1 | 0 |
| 323 | 11 |
| 1 | Select | None | None | Title: | 3368 | 0 | - | 0 | 0 | 0 |
| 323 | 12 |
| 300 | Free | None | None | use SN/PB | 3369 | 1 | - | 1 | 3 | 50 |
| 323 | 13 |
| 25 | Fly | None | None | SPRINT off the blocks | 3370 | 1 | - | 1 | 2 | 0 |
| 323 | 14 |
| 200 | Back | None | None | easy | 3371 | 1 | - | 1 | 0 | 0 |
| 323 | 15 |
| 50 | Breast | None | None | SPRINT off the blocks | 3372 | 1 | - | 1 | 2 | 0 |
| 323 | 16 |
| 200 | Choice | None | None | cool down | 3373 | 1 | - | 1 | 0 | 0 |
1900
200
1900
1450
0
200
0
0
0
0