| 262 | 1 |
| 400 | Free | None | None | warm-up with SN | 2596 | 1 | - | 1 | 0 | 0 |
| 262 | 2 |
| 50 | IM | None | None | 25 drill/25 swim | 2597 | 1 | - | 1 | 0 | 50 |
| 262 | 3 |
| 1 | Select | None | None | Subtitle:15 Squats | 2610 | 1 | - | 0 | 0 | 0 |
| 262 | 3 |
| 25 | Breast | Kick | None | (on back) | 2599 | 2 | - | 1 | 0 | 0 |
| 262 | 3 |
| 1 | Select | None | None | Subtitle:12 push-ups | 2600 | 3 | - | 1 | 0 | 0 |
| 262 | 3 |
| 25 | Free | None | None | - | 2601 | 4 | - | 1 | 0 | 0 |
| 262 | 4 |
| 75 | Breast | None | None | 25 drill/25 kick/25 pull | 2602 | 1 | - | 1 | 1 | 20 |
| 262 | 5 |
| 200 | Free | Pull | None | with SN/PB/padd | 2603 | 1 | - | 1 | 2 | 35 |
| 262 | 6 |
| 150 | Breast | None | None | build | 2604 | 1 | - | 1 | 2 | 20 |
| 262 | 6 |
| 50 | Breast | None | None | SPRINT | 2605 | 2 | - | 1 | 1 | 10 |
| 262 | 7 |
| 100 | Free | None | None | easy swim; breathe 50 every 5th str/50 every 3rd str | 2607 | 1 | - | 1 | 1 | 30 |
| 262 | 7 |
| 25 | Breast | None | None | SPRINT | 2608 | 2 | - | 4 | 0 | 40 |
| 262 | 8 |
| 200 | Choice | None | None | cool down | 2609 | 1 | - | 1 | 0 | 0 |
1850
0
2550
0
600
200
0
0
0
0