| 366 | 1 |
| 300 | Free | None | None | swim with SN | 3880 | 1 | - | 1 | 0 | 0 |
| 366 | 2 |
| 300 | IM | None | None | 25kick - 25drill - 25swim | 3881 | 1 | - | 1 | 0 | 0 |
| 366 | 3 |
| 50 | Choice | None | None | 25swim - 25kick; use fins | 3882 | 1 | - | 1 | 1 | 0 |
| 366 | 4 |
| 400 | Free | Pull | None | use padd/PB/AS | 3883 | 1 | - | 1 | 0 | 0 |
| 366 | 5 |
| 100 | IM | None | None | (or take 20 sec rest) | 3884 | 1 | - | 1 | 1 | 45 |
| 366 | 6 |
| 300 | Back | Pull | None | use padd/PB | 3885 | 1 | - | 1 | 0 | 0 |
| 366 | 7 |
| 75 | Specified | None | None | (or take 15 sec rest); odds FL/BK/BR; evens BK/BR/FREE | 3886 | 1 | - | 1 | 1 | 20 |
| 366 | 8 |
| 200 | Breast | Pull | None | use padd | 3887 | 1 | - | 1 | 0 | 0 |
| 366 | 9 |
| 50 | IM | None | None | (or take 10 sec rest) | 3888 | 1 | - | 1 | 1 | 0 |
| 366 | 10 |
| 100 | Fly | Drill | None | - | 3889 | 1 | - | 1 | 0 | 0 |
| 366 | 11 |
| 25 | IM | None | None | SPRINT | 3890 | 1 | - | 1 | 0 | 40 |
| 366 | 12 |
| 100 | Free | None | None | cool down | 3891 | 1 | - | 1 | 0 | 0 |
800
300
200
100
1000
300
0
0
300
0