| 373 | 1 |
| 100 | Specified | None | None | 50 FREE/25 KICK/25 STR; 20sec rest | 3976 | 1 | - | 1 | 0 | 0 |
| 373 | 2 |
| 25 | Fly | Drill | None | 4UWK; 2R/2L + swim; breathe every 2nd str | 3977 | 1 | - | 1 | 0 | 35 |
| 373 | 3 |
| 1 | Select | None | None | Title: | 3978 | 0 | - | 0 | 0 | 0 |
| 373 | 4 |
| 50 | Breast | Kick | None | - | 3979 | 1 | - | 1 | 1 | 10 |
| 373 | 5 |
| 100 | Breast | None | None | (50 2P1K drill/50 3sec glide) | 3980 | 1 | - | 1 | 2 | 10 |
| 373 | 6 |
| 25 | Breast | None | None | 2PO; 2 fast/1 easy | 3981 | 1 | - | 1 | 0 | 35 |
| 373 | 7 |
| 50 | Breast | None | None | build fast to fastest | 3983 | 1 | - | 1 | 1 | 10 |
| 373 | 8 |
| 1 | Select | None | None | Title: (BR tips: delayed breath; squeeze arms/bottom/heels; hips on top of the water) | 3982 | 0 | - | 0 | 0 | 0 |
| 373 | 9 |
| 1 | Select | None | None | Title: | 3984 | 0 | - | 0 | 0 | 0 |
| 373 | 10 |
| 300 | Free | None | None | stroke count; no breath off turns; big legs first 5 str | 3985 | 1 | - | 1 | 4 | 20 |
| 373 | 11 |
| 150 | Free | None | None | build by 50 | 3986 | 1 | - | 1 | 2 | 10 |
| 373 | 12 |
| 200 | Free | None | None | FOR A TIME! | 3987 | 1 | - | 1 | 0 | 0 |
| 373 | 13 |
| 100 | Choice | None | None | cool down | 3988 | 1 | - | 1 | 0 | 0 |
800
0
1100
100
0
100
0
0
400
0