| 270 | 1 |
| 300 | Free | None | None | warm-up with SN | 2700 | 1 | - | 1 | 0 | 0 |
| 270 | 2 |
| 300 | IM | None | None | 25 kick/25 drill/25 swim | 2701 | 1 | - | 1 | 0 | 0 |
| 270 | 3 |
| 200 | Free | None | None | with padd (take 15 sec rest) | 2702 | 1 | - | 1 | 0 | 0 |
| 270 | 3 |
| 100 | Specified | None | None | 50 B.S./50 FREE (take 15 sec rest) | 2703 | 2 | - | 1 | 0 | 0 |
| 270 | 3 |
| 50 | Best Stroke | None | None | SPRINT (take 30 sec rest) | 2704 | 3 | - | 1 | 0 | 0 |
| 270 | 4 |
| 25 | Best Stroke | Kick | None | - | 2705 | 1 | - | 1 | 0 | 0 |
| 270 | 5 |
| 75 | Best Stroke | None | None | odds 25 drill/50 swim; evens 50 drill/25 swim SPRINT (take 10-15 sec rest) | 2706 | 1 | - | 1 | 0 | 0 |
| 270 | 6 |
| 100 | Free | None | None | cool down | 2707 | 1 | - | 1 | 0 | 0 |
1200
0
0
0
300
0
0
1100
400
0