| 393 | 1 |
| 400 | Free | None | Snorkel | - | 4296 | 1 | - | 1 | 0 | 0 |
| 393 | 2 |
| 25 | Free | None | None | (1/2 lap UWK + 1/2 lap swim sprint) | 4298 | 1 | - | 1 | 0 | 30 |
| 393 | 3 |
| 50 | IM | None | None | (1. kick; 2. kick/drill; 3. kick/swim) | 4297 | 1 | - | 1 | 0 | 55 |
| 393 | 4 |
| 25 | IM | None | None | from a dive (1/2 lap UWK + 1/2 lap sprint) | 4299 | 1 | - | 1 | 0 | 40 |
| 393 | 5 |
| 50 | Breast | None | None | pull with free kick; use padd/fins | 4300 | 1 | - | 1 | 0 | 50 |
| 393 | 6 |
| 25 | Free | Drill | None | - | 4301 | 1 | - | 1 | 0 | 30 |
| 393 | 7 |
| 1 | Select | None | None | Title: | 4302 | 0 | - | 0 | 0 | 0 |
| 393 | 8 |
| 75 | Specified | None | None | IM order by set; 1. build; 2. fast; 3. strong legs; 4. fast | 4303 | 1 | - | 4 | 1 | 15 |
| 393 | 8 |
| 150 | Free | Pull | Pull-buoy | (breathe every 5 strokes) | 4304 | 1 | - | 1 | 2 | 10 |
| 393 | 9 |
| 1 | Select | None | None | Title: | 4305 | 0 | - | 0 | 0 | 0 |
| 393 | 10 |
| 125 | IM | None | None | (50 strong/25 drill/50 build) | 4306 | 1 | - | 2 | 1 | 55 |
| 393 | 10 |
| 50 | IM | Kick | Kickboard | FAST | 4307 | 2 | - | 4 | 1 | 0 |
| 393 | 10 |
| 300 | IM | None | None | (descend 1-4 by set) | 4308 | 3 | - | 1 | 4 | 45 |
| 393 | 11 |
| 1 | Select | None | None | Title: | 4309 | 0 | - | 0 | 0 | 0 |
| 393 | 12 |
| 50 | Free | None | None | cool down (odds kick/swim; evens swim) | 4310 | 1 | - | 1 | 0 | 55 |