| 20 | 1 |
| 300 | Free | None | None | warm-up | 191 | 1 | - | 1 | 0 | 0 |
| 20 | 2 |
| 300 | IM | None | None | (50drill/25swim) | 192 | 1 | - | 1 | 0 | 0 |
| 20 | 3 |
| 100 | Stroke | Kick | None | - | 193 | 1 | - | 1 | 0 | 0 |
| 20 | 3 |
| 50 | Stroke | Swim | None | - | 194 | 2 | - | 2 | 0 | 0 |
| 20 | 3 |
| 200 | Free | None | None | with PB | 195 | 3 | - | 1 | 0 | 0 |
| 20 | 4 |
| 75 | Free | Pull | None | (padd/PB; 10 sec rest) | 196 | 1 | - | 1 | 0 | 0 |
| 20 | 5 |
| 25 | Back | None | None | (odds 1/2 lap UWK/evens 6 UWK and fast arms; 15 sec rest) | 197 | 1 | - | 1 | 0 | 0 |
| 20 | 6 |
| 100 | IM | None | None | reverse; 10 sec rest | 198 | 1 | - | 1 | 0 | 0 |
| 20 | 7 |
| 100 | Free | None | None | easy | 199 | 1 | - | 1 | 0 | 0 |
2000
500
0
0
500
0
1000
0
0
0