| 359 | 1 |
| 150 | Free | None | None | (take 15 sec rest) | 3812 | 1 | - | 1 | 0 | 0 |
| 359 | 1 |
| 50 | Specified | None | None | Fly-BK-BR; 25 drill/ 25 kick; (take 10 sec rest) | 3813 | 2 | - | 3 | 0 | 0 |
| 359 | 2 |
| 25 | Fly | None | Fins | (take 10-15 sec rest) | 3814 | 1 | - | 2 | 0 | 0 |
| 359 | 2 |
| 50 | Fly | None | Fins | (take 10-15 sec rest) | 3815 | 2 | - | 1 | 0 | 0 |
| 359 | 3 |
| 200 | Free | Build | None | (take 15-20 sec rest) | 3816 | 1 | - | 1 | 0 | 0 |
| 359 | 4 |
| 100 | Specified | None | None | odds IM/evens B.S.; (take 15-20 sec rest) | 3817 | 1 | - | 1 | 0 | 0 |
| 359 | 5 |
| 50 | Specified | None | Paddles | swim 2 free and 1 stroke; (take 10 sec rest) | 3818 | 1 | - | 1 | 0 | 0 |
| 359 | 6 |
| 25 | Free | None | None | SPRINT; (take 20 sec rest) | 3819 | 1 | - | 1 | 0 | 0 |
| 359 | 7 |
| 100 | Free | None | None | cool down | 3820 | 1 | - | 1 | 0 | 0 |
1100
0
0
400
0
0
0
0
1500
0