| 89 | 1 |
| 400 | Free | None | None | (50 finger tip drill/50 swim) | 821 | 1 | - | 1 | 0 | 0 |
| 89 | 2 |
| 100 | IM | None | None | - | 822 | 1 | - | 1 | 0 | 0 |
| 89 | 3 |
| 50 | Free | None | None | - | 823 | 1 | - | 1 | 0 | 45 |
| 89 | 4 |
| 75 | Back | Kick | None | with fins | 824 | 1 | - | 1 | 0 | 0 |
| 89 | 5 |
| 50 | Back | Drill | None | with fins | 825 | 1 | - | 1 | 0 | 0 |
| 89 | 6 |
| 25 | Back | None | None | (or 10 sec rest) | 826 | 1 | - | 4 | 0 | 30 |
| 89 | 6 |
| 50 | Back | None | None | (or 10 sec rest) | 827 | 2 | - | 2 | 0 | 50 |
| 89 | 6 |
| 100 | Back | None | None | (or 15 sec rest) | 828 | 3 | - | 1 | 1 | 40 |
| 89 | 7 |
| 150 | Specified | Pull | None | odds 75free/75BK - evens all BK | 829 | 1 | - | 1 | 2 | 15 |
| 89 | 8 |
| 200 | Specified | None | None | #1. choice easy; #2. BK FAST | 830 | 1 | - | 1 | 0 | 0 |
| 89 | 9 |
| 50 | Specified | None | None | 25 choice/25 free cool down | 831 | 1 | - | 1 | 0 | 0 |
800
1500
0
0
200
0
0
0
1500
0