| 233 | 1 |
| 50 | Free | Drill | None | finger tip drag | 2260 | 1 | - | 1 | 0 | 50 |
| 233 | 2 |
| 300 | IM | None | None | 25 kick/25 drill/25 swim | 2261 | 1 | - | 1 | 0 | 0 |
| 233 | 3 |
| 50 | Specified | None | None | 25 FKOB/25 fly swim with fins | 2262 | 1 | - | 1 | 0 | 55 |
| 233 | 4 |
| 300 | Free | None | None | (or 20 sec rest) | 2263 | 1 | - | 1 | 4 | 20 |
| 233 | 4 |
| 100 | Specified | None | None | 1.FL/BK; 2.BK/BR; 3.BR/FR | 2264 | 2 | - | 3 | 1 | 45 |
| 233 | 5 |
| 25 | Choice | None | None | SPRINT ALL OUT | 2265 | 1 | - | 1 | 0 | 0 |
| 233 | 5 |
| 25 | Choice | None | None | easy swim | 2266 | 2 | - | 1 | 0 | 0 |
| 233 | 6 |
| 100 | Free | None | None | cool down | 2267 | 1 | - | 1 | 0 | 0 |
1300
0
0
0
300
100
0
0
1300
0