| 389 | 1 |
| 200 | Specified | None | None | 25 Free/25 BK | 4224 | 1 | - | 1 | 0 | 0 |
| 389 | 2 |
| 50 | Breast | None | None | 25 drill/25 swim | 4225 | 1 | - | 1 | 0 | 0 |
| 389 | 3 |
| 25 | Fly | None | Fins | odds FKOB/evens Fly swim | 4226 | 1 | - | 1 | 0 | 0 |
| 389 | 4 |
| 200 | Free | Pull | None | use PB/SN | 4227 | 1 | - | 1 | 0 | 0 |
| 389 | 5 |
| 50 | Best Stroke | None | None | (take 15sec rest) | 4228 | 1 | - | 1 | 0 | 0 |
| 389 | 5 |
| 100 | IM | None | None | (take 15sec rest) | 4229 | 2 | - | 1 | 0 | 0 |
| 389 | 5 |
| 150 | Choice | None | None | (take 15sec rest) | 4230 | 3 | - | 1 | 0 | 0 |
| 389 | 5 |
| 200 | IM | None | None | (take 1min rest) | 4231 | 4 | - | 1 | 0 | 0 |
| 389 | 6 |
| 50 | Free | Kick | None | (take 10sec rest) | 4232 | 1 | - | 1 | 0 | 0 |
| 389 | 6 |
| 100 | Free | Pull | None | use padd/PB; (take 15sec rest) | 4233 | 2 | - | 1 | 0 | 0 |
| 389 | 7 |
| 100 | Choice | None | None | cool down | 4234 | 1 | - | 1 | 0 | 0 |
800
0
200
200
900
550
0
150
200
0