| 358 | 1 |
| 100 | Specified | None | None | 50 FREE/50 BK | 3797 | 1 | - | 1 | 1 | 30 |
| 358 | 2 |
| 50 | Free | Kick | None | - | 3798 | 1 | - | 1 | 1 | 0 |
| 358 | 2 |
| 25 | Specified | None | None | BR pull with free kick | 3799 | 2 | - | 2 | 0 | 30 |
| 358 | 2 |
| 75 | Free | Drill | None | (single arm drill) | 3800 | 3 | - | 1 | 1 | 10 |
| 358 | 3 |
| 100 | Fly | None | Fins | 50 drill/50 swim | 3801 | 1 | - | 1 | 1 | 30 |
| 358 | 4 |
| 1 | Select | None | None | Title: | 3802 | 0 | - | 0 | 0 | 0 |
| 358 | 5 |
| 500 | Free | Build | None | (take 1min rest) | 3803 | 1 | - | 1 | 0 | 0 |
| 358 | 6 |
| 500 | Free | Build | Paddles | swim faster than 1st 500; (take 1min rest) | 3804 | 1 | - | 1 | 0 | 0 |
| 358 | 7 |
| 25 | IM | None | None | alt str; fly, bk, free @ 0:25; br @ 0:30 | 3805 | 1 | - | 1 | 0 | 0 |
| 358 | 8 |
| 500 | Free | Build | None | swim faster than 2nd 500; (take 1min rest) | 3806 | 1 | - | 1 | 0 | 0 |
| 358 | 9 |
| 50 | Specified | None | None | odds str @ 0:50; evens free @ 0:40 | 3807 | 1 | - | 1 | 0 | 0 |
| 358 | 10 |
| 1 | Select | None | None | Title: | 3808 | 0 | - | 0 | 0 | 0 |
| 358 | 11 |
| 300 | Free | Pull | None | use padd/PB | 3809 | 1 | - | 1 | 3 | 50 |
| 358 | 11 |
| 200 | Free | None | None | FAST | 3810 | 2 | - | 1 | 2 | 40 |
| 358 | 12 |
| 200 | Choice | None | None | cool down | 3811 | 1 | - | 1 | 0 | 0 |
3000
0
0
600
500
200
0
0
1300
0