| 109 | 1 |
| 200 | Free | None | None | warm-up | 1030 | 1 | - | 1 | 0 | 0 |
| 109 | 2 |
| 50 | Best Stroke | None | None | (25 kick/25 drill) | 1031 | 1 | - | 1 | 0 | 0 |
| 109 | 3 |
| 200 | Best Stroke | None | None | (25 drill/25 swim) | 1032 | 1 | - | 1 | 0 | 0 |
| 109 | 4 |
| 125 | IM | None | None | (double distance of your best stroke; 10-15 sec rest) | 1033 | 1 | - | 1 | 0 | 0 |
| 109 | 5 |
| 250 | IM | None | None | (double distance of your best stroke; 20 sec rest) | 1034 | 1 | - | 1 | 0 | 0 |
| 109 | 6 |
| 500 | Free | Pull | None | with padd/PB/SN/AS | 1035 | 1 | - | 1 | 0 | 0 |
| 109 | 7 |
| 50 | Best Stroke | Kick | None | - | 1037 | 1 | - | 1 | 1 | 10 |
| 109 | 7 |
| 25 | Best Stroke | None | None | - | 1036 | 2 | - | 4 | 0 | 35 |
| 109 | 7 |
| 50 | Free | None | None | fingertip drag drill | 1038 | 3 | - | 1 | 0 | 55 |
| 109 | 8 |
| 100 | Free | None | None | cool down | 1039 | 1 | - | 1 | 0 | 0 |
1000
0
0
0
1000
0
0
1000
0
0