| 274 | 1 |
| 400 | Free | None | None | warm-up with SN | 2745 | 1 | - | 1 | 0 | 0 |
| 274 | 2 |
| 75 | Specified | None | None | odds FREE/evens FL-BK-BR | 2746 | 1 | - | 1 | 1 | 10 |
| 274 | 3 |
| 1 | Select | None | None | Subtitle:25 squats | 2776 | 1 | - | 0 | 0 | 0 |
| 274 | 3 |
| 100 | Breast | Kick | None | - | 2777 | 2 | - | 2 | 1 | 50 |
| 274 | 3 |
| 1 | Select | None | None | Subtitle:25 squats | 2778 | 3 | - | 0 | 0 | 0 |
| 274 | 3 |
| 50 | Breast | Kick | None | - | 2779 | 4 | - | 4 | 0 | 55 |
| 274 | 4 |
| 1 | Select | None | None | Subtitle:25 BR pull on the stretching cords | 2782 | 1 | - | 0 | 0 | 0 |
| 274 | 4 |
| 200 | Breast | Pull | None | with padd/PB/AS | 2783 | 2 | - | 1 | 0 | 0 |
| 274 | 4 |
| 1 | Select | None | None | Subtitle:25 BR pull on the stretching cords | 2784 | 3 | - | 0 | 0 | 0 |
| 274 | 4 |
| 75 | Breast | Drill | None | (2 pulls/1 kick) | 2785 | 4 | - | 4 | 1 | 20 |
| 274 | 5 |
| 200 | Breast | None | None | build | 2786 | 1 | - | 2 | 3 | 0 |
| 274 | 5 |
| 50 | Breast | None | None | SPRINT | 2787 | 2 | - | 4 | 1 | 0 |
| 274 | 5 |
| 500 | Free | Pull | None | with padd/PB | 2788 | 3 | - | 1 | 6 | 0 |
| 274 | 6 |
| 50 | Specified | None | None | alternate: 1.BR drill/swim;2.BR swim;3.BR swim/drill;4.FREE | 2789 | 1 | - | 1 | 0 | 50 |
| 274 | 7 |
| 200 | Choice | None | None | cool down | 2790 | 1 | - | 1 | 0 | 0 |
1400
0
3000
0
0
200
0
0
1700
0