| 368 | 1 |
| 300 | Free | None | None | warm-up use SN | 3902 | 1 | - | 1 | 0 | 0 |
| 368 | 2 |
| 50 | Specified | None | None | odds K/D; evens Swim; 2 FLY; 2BK; 2BR | 3903 | 1 | - | 1 | 0 | 0 |
| 368 | 3 |
| 25 | Specified | Drill | None | BR pull with FLY kick | 3904 | 1 | - | 1 | 0 | 0 |
| 368 | 4 |
| 50 | Fly | None | None | take 15sec rest | 3905 | 1 | - | 1 | 0 | 0 |
| 368 | 5 |
| 25 | Specified | Drill | None | BR pull with FREE kick | 3906 | 1 | - | 1 | 0 | 0 |
| 368 | 6 |
| 50 | Free | None | None | breathe every 7th str; take 15sec rest | 3907 | 1 | - | 1 | 0 | 0 |
| 368 | 7 |
| 1 | Select | None | None | Title: | 3908 | 0 | - | 0 | 0 | 0 |
| 368 | 8 |
| 100 | Free | None | None | FAST; use SN/padd/fins; take 10-15sec rest | 3909 | 1 | - | 1 | 0 | 0 |
| 368 | 9 |
| 75 | Specified | None | None | 50 BK/25 BR; take 10sec rest | 3910 | 1 | - | 1 | 0 | 0 |
| 368 | 9 |
| 75 | Specified | None | None | 25 BK/50 BR; take 10sec rest | 3911 | 2 | - | 1 | 0 | 0 |
| 368 | 9 |
| 100 | IM | None | None | take 20sec rest | 3912 | 3 | - | 1 | 0 | 0 |
| 368 | 10 |
| 200 | Free | None | None | easy swim cool down | 3913 | 1 | - | 1 | 0 | 0 |
1250
0
0
150
400
0
0
0
1200
0