| 169 | 1 |
| 100 | Free | None | None | - | 1586 | 1 | - | 1 | 1 | 25 |
| 169 | 1 |
| 100 | IM | None | None | drill | 1587 | 2 | - | 1 | 1 | 40 |
| 169 | 1 |
| 100 | Choice | None | None | kick | 1588 | 3 | - | 1 | 1 | 50 |
| 169 | 1 |
| 100 | Choice | None | None | swim | 1589 | 4 | - | 1 | 1 | 35 |
| 169 | 2 |
| 300 | Specified | None | None | pull with padd/PB/AS; #1,3 free; #2,4 back (20 sec rest) | 1590 | 1 | - | 1 | 0 | 0 |
| 169 | 3 |
| 50 | Fly | None | None | with PB | 1591 | 1 | - | 1 | 0 | 45 |
| 169 | 3 |
| 50 | Fly | None | None | kick | 1592 | 2 | - | 1 | 1 | 0 |
| 169 | 4 |
| 100 | Free | None | None | - | 1593 | 1 | - | 1 | 1 | 10 |
| 169 | 5 |
| 50 | Free | None | None | kick SPRINT | 1594 | 1 | - | 1 | 1 | 0 |
| 169 | 6 |
| 125 | Free | None | None | - | 1595 | 1 | - | 1 | 1 | 25 |
| 169 | 7 |
| 50 | Free | None | None | kick SPRINT | 1596 | 1 | - | 1 | 1 | 0 |
| 169 | 8 |
| 50 | Free | None | None | - | 1597 | 1 | - | 1 | 0 | 35 |
| 169 | 9 |
| 100 | Free | None | None | kick SPRINT | 1598 | 1 | - | 1 | 2 | 0 |
| 169 | 10 |
| 100 | Specified | None | None | 25 underwater fly kick/50 fly build/25 free easy | 1599 | 1 | - | 1 | 2 | 0 |
| 169 | 11 |
| 200 | Choice | None | None | cool down | 1600 | 1 | - | 1 | 3 | 0 |
2100
0
0
800
200
800
0
0
2000
0