| 332 | 1 |
| 100 | Choice | None | None | warm-up | 3468 | 1 | - | 1 | 0 | 0 |
| 332 | 2 |
| 100 | IM | None | None | (take 15 sec rest) | 3469 | 1 | - | 1 | 0 | 0 |
| 332 | 3 |
| 200 | Free | None | None | 50 kick-100 drill-50 swim | 3470 | 1 | - | 1 | 0 | 0 |
| 332 | 4 |
| 200 | Free | Pull | None | use padd/PB/AS (take 20 sec rest) | 3471 | 1 | - | 1 | 0 | 0 |
| 332 | 5 |
| 75 | Free | None | None | (take 10 sec rest) | 3472 | 1 | - | 1 | 0 | 0 |
| 332 | 5 |
| 50 | Specified | None | None | IM order by set (take 10 sec rest) | 3473 | 2 | - | 1 | 0 | 0 |
| 332 | 6 |
| 50 | Best Stroke | Kick | None | (take 10 sec rest) | 3474 | 1 | - | 1 | 0 | 0 |
| 332 | 6 |
| 25 | Best Stroke | Swim | None | (take 10 sec rest) | 3475 | 2 | - | 4 | 0 | 0 |
| 332 | 7 |
| 50 | Free | None | None | use padd/fins (take 10 sec rest) | 3476 | 1 | - | 1 | 0 | 0 |
| 332 | 8 |
| 150 | Choice | None | None | cool down | 3477 | 1 | - | 1 | 0 | 0 |
1300
0
0
0
200
250
0
450
200
0