| 355 | 1 |
| 100 | Free | None | None | (take 15 sec rest) | 3765 | 1 | - | 1 | 0 | 0 |
| 355 | 1 |
| 25 | IM | None | None | (take 10 sec rest) | 3766 | 2 | - | 4 | 0 | 0 |
| 355 | 1 |
| 50 | Breast | Kick | None | (take 10 sec rest) | 3767 | 3 | - | 2 | 0 | 0 |
| 355 | 2 |
| 50 | Breast | Pull | None | use padd/PB/fins; (take 10 sec rest) | 3768 | 1 | - | 1 | 0 | 0 |
| 355 | 3 |
| 100 | Breast | None | None | 75 drill/25 swim; (take 15-20 sec rest) | 3769 | 1 | - | 1 | 0 | 0 |
| 355 | 3 |
| 100 | Breast | None | None | 50 drill/50 swim; (take 15-20 sec rest) | 3770 | 2 | - | 1 | 0 | 0 |
| 355 | 3 |
| 100 | Breast | None | None | 25 drill/75 swim; (take 15-20 sec rest) | 3771 | 3 | - | 1 | 0 | 0 |
| 355 | 3 |
| 100 | Breast | None | None | all swim fast; (take 30 sec rest) | 3772 | 4 | - | 1 | 0 | 0 |
| 355 | 4 |
| 50 | Fly | None | None | 25 swim/25 FKOB; use fins; (take 10 sec rest) | 3773 | 1 | - | 1 | 0 | 0 |
| 355 | 5 |
| 200 | Free | Build | None | 1. easy; 2. mod; 3. fast; (take 15 sec rest) | 3774 | 1 | - | 1 | 0 | 0 |
| 355 | 6 |
| 200 | Choice | None | None | cool down; use SN | 3775 | 1 | - | 1 | 0 | 0 |