| 231 | 1 |
| 300 | Free | None | None | warm-up with SN | 2239 | 1 | - | 1 | 0 | 0 |
| 231 | 2 |
| 25 | Choice | Kick | None | - | 2240 | 1 | - | 1 | 0 | 35 |
| 231 | 3 |
| 100 | IM | None | None | - | 2241 | 1 | - | 1 | 1 | 50 |
| 231 | 4 |
| 100 | Free | None | None | odds overkick/evens swim | 2242 | 1 | - | 1 | 1 | 30 |
| 231 | 5 |
| 50 | IM | None | None | (one round of each stroke and go easy-mod-fast) | 2243 | 1 | - | 3 | 1 | 0 |
| 231 | 6 |
| 200 | Free | Pull | None | with padd/PB | 2244 | 1 | - | 1 | 3 | 10 |
| 231 | 7 |
| 25 | IM | None | None | (one round of each stroke) | 2245 | 1 | - | 3 | 0 | 30 |
| 231 | 8 |
| 100 | Choice | None | None | cool down | 2246 | 1 | - | 1 | 0 | 0 |
1500
0
0
0
1100
400
0
0
0
0