| 70 | 1 |
| 200 | Specified | None | None | 25FREE/25STR | 657 | 1 | - | 1 | 0 | 0 |
| 70 | 2 |
| 50 | Free | None | None | (25kick/25drill) | 658 | 1 | - | 1 | 0 | 0 |
| 70 | 3 |
| 100 | Free | None | None | (take 20 sec rest; #1.easy; #2.sprint) | 659 | 1 | - | 1 | 0 | 0 |
| 70 | 4 |
| 200 | Free | Pull | None | (take 20 sec rest; #1.breathe3; #2.breathe 3/5; #3.no PB and sprint) | 660 | 1 | - | 1 | 0 | 0 |
| 70 | 5 |
| 150 | Specified | None | None | odds FL/BK/BR; evens Free; take 15-20 sec rest | 661 | 1 | - | 1 | 0 | 0 |
| 70 | 6 |
| 100 | Choice | None | None | cool down | 662 | 1 | - | 1 | 0 | 0 |
1100
0
0
0
0
100
0
0
1100
0