| 383 | 1 |
| 100 | Specified | None | None | 50 Free/50 BK | 4139 | 1 | - | 1 | 1 | 30 |
| 383 | 2 |
| 50 | Specified | None | None | FKOB (with 6-8UWK off each wall) | 4140 | 1 | - | 1 | 0 | 55 |
| 383 | 3 |
| 25 | Free | Drill | Snorkel | - | 4141 | 1 | - | 1 | 0 | 30 |
| 383 | 4 |
| 75 | Fly | None | None | kick-drill-swim | 4142 | 1 | - | 1 | 1 | 15 |
| 383 | 5 |
| 1 | Select | None | None | Title: | 4143 | 0 | - | 0 | 0 | 0 |
| 383 | 6 |
| 300 | Free | None | None | #1 25OVK/25swim; #2 50OVK/50swim; #3 build | 4144 | 1 | - | 1 | 4 | 0 |
| 383 | 7 |
| 25 | Free | Kick | None | SPRINT | 4145 | 1 | - | 1 | 0 | 25 |
| 383 | 8 |
| 1 | Select | None | None | Title:1min rest | 4146 | 0 | - | 0 | 0 | 0 |
| 383 | 9 |
| 150 | Free | Build | None | - | 4147 | 1 | - | 1 | 1 | 50 |
| 383 | 10 |
| 50 | Free | Kick | None | SPRINT | 4148 | 1 | - | 1 | 0 | 50 |
| 383 | 11 |
| 1 | Select | None | None | Title:1min rest | 4149 | 0 | - | 0 | 0 | 0 |
| 383 | 12 |
| 75 | Specified | None | None | 25 Free-flip turn-25 Fly-flip turn-25 Free | 4150 | 1 | - | 1 | 1 | 10 |
| 383 | 13 |
| 100 | Free | Kick | None | SPRINT | 4151 | 1 | - | 1 | 1 | 40 |
| 383 | 14 |
| 1 | Select | None | None | Title: | 4152 | 0 | - | 0 | 0 | 0 |
| 383 | 15 |
| 50 | Breast | Pull | None | use padd/fins | 4153 | 1 | - | 1 | 0 | 50 |
| 383 | 16 |
| 75 | Specified | None | None | Fly/BK/BR | 4154 | 1 | - | 1 | 1 | 15 |
| 383 | 16 |
| 25 | Free | None | None | SPRINT, no breath | 4155 | 2 | - | 1 | 0 | 40 |
| 383 | 17 |
| 300 | Choice | None | None | cool down | 4156 | 1 | - | 1 | 0 | 0 |
3050
0
600
600
0
300
0
0
2150
0