| 106 | 1 |
| 200 | Back | None | None | warm-up | 1002 | 1 | - | 1 | 0 | 0 |
| 106 | 2 |
| 100 | Specified | None | None | 25 fly swim/25 BK swim/50 free kick | 1003 | 1 | - | 1 | 0 | 0 |
| 106 | 3 |
| 100 | Specified | None | None | 25 BK swim/25 BR swim/50 free kick | 1004 | 1 | - | 1 | 0 | 0 |
| 106 | 4 |
| 150 | Free | None | None | - 50 drill/50 kick/50 drill | 1005 | 1 | - | 1 | 0 | 0 |
| 106 | 5 |
| 125 | Free | None | None | (or 10 sec rest) | 1006 | 1 | - | 1 | 1 | 50 |
| 106 | 6 |
| 250 | Free | None | None | (or 15-20 sec rest) | 1007 | 1 | - | 1 | 3 | 40 |
| 106 | 7 |
| 500 | Free | None | None | (or 30-40 sec rest) | 1008 | 1 | - | 1 | 7 | 20 |
| 106 | 8 |
| 50 | Specified | None | None | 25 fly/25 free with fins | 1009 | 1 | - | 1 | 0 | 55 |
| 106 | 9 |
| 100 | Choice | None | None | cool down | 1010 | 1 | - | 1 | 0 | 0 |
1800
200
0
0
0
100
0
0
900
0