| 341 | 1 |
| 200 | Free | None | Snorkel | warm-up | 3597 | 1 | - | 1 | 0 | 0 |
| 341 | 2 |
| 200 | IM | None | None | 25 kick/25 drill | 3598 | 1 | - | 1 | 0 | 0 |
| 341 | 3 |
| 200 | IM | None | None | 25 drill/25 swim | 3599 | 1 | - | 1 | 0 | 0 |
| 341 | 4 |
| 50 | Specified | None | None | odds 25 UWFKOS/25 FKOB; evens FLY breathe every 3rd str | 3600 | 1 | - | 1 | 0 | 50 |
| 341 | 5 |
| 100 | Free | Drill | Paddles | - | 3601 | 1 | - | 1 | 1 | 30 |
| 341 | 6 |
| 1 | Select | None | None | Title: | 3602 | 0 | - | 0 | 0 | 0 |
| 341 | 7 |
| 50 | Free | None | None | descend 1-4/1-3/1-2/1 | 3603 | 1 | - | 1 | 0 | 40 |
| 341 | 8 |
| 200 | Free | Kick | None | SPRINT | 3604 | 1 | - | 1 | 3 | 30 |
| 341 | 9 |
| 125 | Free | None | None | descend 1-2/1-2 | 3605 | 1 | - | 1 | 1 | 35 |
| 341 | 10 |
| 50 | Free | Kick | None | SPRINT | 3606 | 1 | - | 1 | 0 | 55 |
| 341 | 11 |
| 500 | Free | None | None | FAST | 3607 | 1 | - | 1 | 6 | 0 |
| 341 | 12 |
| 100 | Free | Kick | None | SPRINT | 3608 | 1 | - | 1 | 1 | 45 |
| 341 | 13 |
| 1 | Select | None | None | Title: | 3610 | 0 | - | 0 | 0 | 0 |
| 341 | 14 |
| 100 | Back | None | None | easy | 3609 | 1 | - | 1 | 0 | 0 |
| 341 | 15 |
| 150 | Specified | Pull | None | 50 FLY drill/50 BK/50 BR; use padd/PB | 3611 | 1 | - | 1 | 2 | 15 |
| 341 | 16 |
| 100 | Specified | None | None | FLY/BK | 3612 | 1 | - | 1 | 1 | 25 |
| 341 | 16 |
| 100 | Specified | None | None | BK/BR | 3613 | 2 | - | 1 | 1 | 25 |
| 341 | 16 |
| 25 | Free | None | None | SPRINT | 3614 | 3 | - | 4 | 0 | 35 |
| 341 | 17 |
| 200 | Free | None | None | cool down; use SN | 3615 | 1 | - | 1 | 0 | 0 |
3300
100
0
0
400
0
0
0
2300
0