| 45 | 1 |
| 200 | Choice | None | None | warm-up | 418 | 1 | - | 1 | 0 | 0 |
| 45 | 2 |
| 50 | IM | None | None | (25drill/25swim) | 419 | 1 | - | 1 | 0 | 0 |
| 45 | 3 |
| 400 | Specified | Pull | None | 50BK/50DABK | 420 | 1 | - | 1 | 0 | 0 |
| 45 | 4 |
| 200 | Free | None | None | (or 15 sec rest) | 421 | 1 | - | 1 | 2 | 40 |
| 45 | 5 |
| 100 | Free | None | None | descend (or 10 sec rest) | 422 | 1 | - | 1 | 1 | 20 |
| 45 | 6 |
| 50 | Stroke | Kick | None | - | 423 | 1 | - | 1 | 0 | 0 |
| 45 | 7 |
| 75 | Specified | Pull | None | 50str/25free (if you want to swim fly, you may go for one arm drill) | 424 | 1 | - | 1 | 0 | 0 |
| 45 | 8 |
| 25 | Stroke | None | None | - | 425 | 1 | - | 1 | 0 | 30 |
| 45 | 8 |
| 50 | Stroke | None | None | - | 426 | 2 | - | 1 | 1 | 0 |
| 45 | 8 |
| 75 | Stroke | None | None | - | 427 | 3 | - | 1 | 1 | 30 |
| 45 | 8 |
| 100 | Free | None | None | - | 428 | 4 | - | 1 | 1 | 30 |
| 45 | 9 |
| 100 | Choice | None | None | cool down | 429 | 1 | - | 1 | 0 | 0 |
1600
0
0
0
200
300
1000
0
1000
0