| 21 | 1 |
| 200 | Back | None | None | warm-up | 200 | 1 | - | 1 | 0 | 0 |
| 21 | 2 |
| 100 | Free | None | Snorkel | (25kick/75swim) | 201 | 1 | - | 1 | 0 | 0 |
| 21 | 3 |
| 50 | Choice | Drill | None | with padd | 202 | 1 | - | 1 | 0 | 0 |
| 21 | 4 |
| 25 | Best Stroke | None | None | - | 203 | 1 | - | 1 | 0 | 0 |
| 21 | 5 |
| 50 | Best Stroke | None | None | - | 204 | 1 | - | 1 | 0 | 0 |
| 21 | 6 |
| 200 | Best Stroke | Kick | None | - | 205 | 1 | - | 1 | 0 | 0 |
| 21 | 7 |
| 100 | Best Stroke | None | None | sprint and take 30 sec rest | 206 | 1 | - | 1 | 0 | 0 |
| 21 | 8 |
| 200 | Best Stroke | Kick | None | - | 207 | 1 | - | 1 | 0 | 0 |
| 21 | 9 |
| 50 | Best Stroke | None | None | - | 208 | 1 | - | 1 | 0 | 0 |
| 21 | 10 |
| 25 | Best Stroke | None | None | - | 209 | 1 | - | 1 | 0 | 0 |
| 21 | 11 |
| 200 | Free | None | None | 20 sec rest | 210 | 1 | - | 1 | 0 | 0 |
| 21 | 12 |
| 50 | Choice | None | None | easy | 211 | 1 | - | 1 | 0 | 0 |
1200
200
0
0
0
700
0
1900
0
0