| 153 | 1 |
| 100 | Back | None | None | warm-up | 1437 | 1 | - | 1 | 0 | 0 |
| 153 | 2 |
| 300 | IM | None | None | kick-drill-swim | 1438 | 1 | - | 1 | 0 | 0 |
| 153 | 3 |
| 100 | Fly | Drill | None | with fins/SN (25 R arm/25 L arm/50 two R and two L) | 1439 | 1 | - | 1 | 0 | 0 |
| 153 | 4 |
| 50 | Free | Kick | None | (10 sec rest) | 1440 | 1 | - | 2 | 0 | 0 |
| 153 | 4 |
| 100 | IM | None | None | (15 sec rest) | 1441 | 2 | - | 1 | 0 | 0 |
| 153 | 4 |
| 50 | Free | None | None | with padd (10 sec rest) | 1442 | 3 | - | 3 | 0 | 0 |
| 153 | 5 |
| 200 | Free | None | None | build (15 sec rest) | 1443 | 1 | - | 1 | 0 | 0 |
| 153 | 6 |
| 100 | Best Stroke | None | None | sprint (25 sec rest) | 1444 | 1 | - | 1 | 0 | 0 |
| 153 | 7 |
| 100 | Choice | None | None | cool down | 1445 | 1 | - | 1 | 0 | 0 |
1600
100
0
300
700
100
0
200
0
0