| 16 | 1 |
| 200 | Free | None | None | warm-up | 149 | 1 | - | 1 | 0 | 0 |
| 16 | 2 |
| 25 | Free | Kick | None | - | 150 | 1 | - | 1 | 0 | 0 |
| 16 | 3 |
| 50 | Back | None | None | (25drill/25swim) | 151 | 1 | - | 1 | 0 | 0 |
| 16 | 4 |
| 150 | Free | Pull | None | (use padd/PB/AS; take 15 sec rest) | 152 | 1 | - | 1 | 0 | 0 |
| 16 | 5 |
| 100 | Back | None | None | (10 sec rest) | 153 | 1 | - | 1 | 0 | 0 |
| 16 | 6 |
| 150 | Free | None | None | with padd (15 sec rest) | 154 | 1 | - | 1 | 0 | 0 |
| 16 | 7 |
| 50 | Back | None | None | (5-10 sec rest) | 155 | 1 | - | 1 | 0 | 0 |
| 16 | 8 |
| 200 | Breast | Kick | None | - | 156 | 1 | - | 1 | 0 | 0 |
| 16 | 9 |
| 25 | Specified | None | None | 25FLY/25BR | 157 | 1 | - | 2 | 0 | 0 |
| 16 | 9 |
| 50 | Free | None | None | breathe every 5 str | 158 | 2 | - | 1 | 0 | 0 |
| 16 | 10 |
| 100 | Choice | None | None | cool down | 159 | 1 | - | 1 | 0 | 0 |
1200
900
200
0
0
100
0
0
200
0