| 47 | 1 |
| 200 | Choice | None | None | warm-up | 442 | 1 | - | 1 | 0 | 0 |
| 47 | 2 |
| 50 | IM | None | None | (25drill/25swim) | 443 | 1 | - | 1 | 0 | 0 |
| 47 | 3 |
| 300 | Specified | Pull | None | 50BK/50DABK | 444 | 1 | - | 1 | 0 | 0 |
| 47 | 4 |
| 200 | Free | None | None | (20-25 sec rest) | 445 | 1 | - | 1 | 0 | 0 |
| 47 | 5 |
| 100 | Free | None | None | (15-20 sec rest) | 446 | 1 | - | 1 | 0 | 0 |
| 47 | 6 |
| 50 | Stroke | Kick | None | - | 447 | 1 | - | 1 | 0 | 0 |
| 47 | 7 |
| 75 | Specified | Pull | None | 50str/25free | 448 | 1 | - | 1 | 0 | 0 |
| 47 | 8 |
| 25 | Stroke | None | None | - | 449 | 1 | - | 1 | 0 | 0 |
| 47 | 8 |
| 50 | Stroke | None | None | - | 450 | 1 | - | 1 | 0 | 0 |
| 47 | 8 |
| 75 | Stroke | None | None | - | 451 | 1 | - | 1 | 0 | 0 |
| 47 | 8 |
| 100 | Free | None | None | - | 452 | 1 | - | 1 | 0 | 0 |
| 47 | 9 |
| 100 | Choice | None | None | cool down | 453 | 1 | - | 1 | 0 | 0 |
1100
0
0
0
200
300
500
0
600
0