| 385 | 1 |
| 200 | Free | None | None | warm-up with SN | 4175 | 1 | - | 1 | 0 | 0 |
| 385 | 2 |
| 200 | Choice | None | None | 25 kick/25 drill | 4176 | 1 | - | 1 | 0 | 0 |
| 385 | 3 |
| 200 | IM | Drill | None | use padd | 4177 | 1 | - | 1 | 0 | 0 |
| 385 | 4 |
| 50 | Specified | None | None | 25 Fly/25 Free (or take 10-15sec rest) | 4178 | 1 | - | 1 | 0 | 55 |
| 385 | 5 |
| 200 | Free | Build | None | (or take 20sec rest) | 4179 | 1 | - | 1 | 3 | 0 |
| 385 | 6 |
| 50 | Specified | None | None | 25 BK/25 Free (or take 10-15sec rest) | 4180 | 1 | - | 1 | 0 | 55 |
| 385 | 7 |
| 150 | Free | Build | None | (or take 15sec rest) | 4181 | 1 | - | 1 | 2 | 15 |
| 385 | 8 |
| 50 | Specified | None | None | 25 BR/25 Free (or take 10-15sec rest) | 4182 | 1 | - | 1 | 0 | 55 |
| 385 | 9 |
| 100 | Free | Build | None | (or take 10sec rest) | 4183 | 1 | - | 1 | 1 | 30 |
| 385 | 10 |
| 100 | Choice | None | None | easy swim | 4184 | 1 | - | 1 | 0 | 0 |
| 385 | 11 |
| 200 | IM | None | None | FAST for a time! | 4185 | 1 | - | 1 | 0 | 0 |
| 385 | 12 |
| 100 | Free | None | None | cool down with SN | 4186 | 1 | - | 1 | 0 | 0 |
1400
0
0
0
400
300
0
0
900
0