| 384 | 1 |
| 300 | Specified | None | None | 50 Free/25 kick choice/25 stroke choice | 4157 | 1 | - | 1 | 0 | 0 |
| 384 | 2 |
| 50 | Specified | None | Fins | FKOB | 4158 | 1 | - | 1 | 55 | 0 |
| 384 | 3 |
| 100 | Breast | None | None | (50 drill/50 swim) | 4159 | 1 | - | 1 | 2 | 0 |
| 384 | 4 |
| 1 | Select | None | None | Title: | 4160 | 0 | - | 0 | 0 | 0 |
| 384 | 5 |
| 400 | Free | Build | None | (30sec rest) | 4161 | 1 | - | 1 | 0 | 0 |
| 384 | 6 |
| 100 | Breast | None | None | (or take 20sec rest) | 4162 | 1 | - | 1 | 2 | 0 |
| 384 | 7 |
| 300 | Free | Build | None | (25sec rest) | 4163 | 1 | - | 1 | 0 | 0 |
| 384 | 8 |
| 75 | Back | None | None | (or take 15sec rest) | 4164 | 1 | - | 1 | 1 | 20 |
| 384 | 9 |
| 200 | Free | Build | None | (20sec rest) | 4165 | 1 | - | 1 | 0 | 0 |
| 384 | 10 |
| 50 | Fly | None | None | (or take 15sec rest) | 4166 | 1 | - | 1 | 1 | 0 |
| 384 | 11 |
| 100 | Free | None | None | (15sec rest) | 4167 | 1 | - | 1 | 0 | 0 |
| 384 | 12 |
| 25 | IM | None | None | (or take 10sec rest) | 4168 | 1 | - | 1 | 0 | 30 |
| 384 | 13 |
| 1 | Select | None | None | Title: | 4169 | 0 | - | 0 | 0 | 0 |
| 384 | 14 |
| 200 | Choice | Kick | None | - | 4170 | 1 | - | 1 | 0 | 0 |
| 384 | 15 |
| 150 | Free | Pull | None | use padd/PB/AS; take 20sec rest | 4171 | 1 | - | 1 | 0 | 0 |
| 384 | 15 |
| 100 | Reverse IM | None | None | (or take 15sec rest) | 4172 | 2 | - | 1 | 1 | 45 |
| 384 | 15 |
| 100 | IM | None | None | (or take 15sec rest) | 4173 | 3 | - | 1 | 1 | 45 |
| 384 | 16 |
| 200 | Choice | None | None | (50 kick/50 swim) cool down | 4174 | 1 | - | 1 | 0 | 0 |
1300
300
700
200
300
400
0
0
600
200