| 42 | 1 |
| 100 | IM | None | None | (1st 100 do a reverse IM) | 391 | 1 | - | 1 | 0 | 0 |
| 42 | 2 |
| 50 | Back | None | None | with PB | 392 | 1 | - | 1 | 0 | 55 |
| 42 | 3 |
| 50 | Breast | Pull | None | (one pull and 3 fly kicks) | 393 | 1 | - | 1 | 0 | 0 |
| 42 | 4 |
| 150 | Free | None | None | with SN (50kick-50drill-50swim) | 394 | 1 | - | 1 | 0 | 0 |
| 42 | 5 |
| 50 | Free | Swim | None | build (or 5-10 sec rest) | 395 | 1 | - | 1 | 0 | 45 |
| 42 | 6 |
| 400 | Free | Pull | None | with padd/PB/AS | 396 | 1 | - | 1 | 0 | 0 |
| 42 | 7 |
| 300 | Breast | Pull | None | with padd/PB | 397 | 1 | - | 1 | 0 | 0 |
| 42 | 8 |
| 200 | Back | Pull | None | with PB | 398 | 1 | - | 1 | 0 | 0 |
| 42 | 9 |
| 100 | Fly | None | None | one arm drill with padd/PB (you may kick using PB) | 399 | 1 | - | 1 | 0 | 0 |
| 42 | 10 |
| 100 | Free | None | None | cool down | 400 | 1 | - | 1 | 0 | 0 |
2300
600
700
100
400
0
0
0
0
0