| 290 | 1 |
| 500 | Free | None | None | warm-up with SN | 2946 | 1 | - | 1 | 0 | 0 |
| 290 | 2 |
| 75 | Specified | None | None | odds FREE/ evens BK/BR/FREE | 2947 | 1 | - | 1 | 1 | 10 |
| 290 | 3 |
| 100 | Specified | None | None | FKOB | 2948 | 1 | - | 1 | 1 | 35 |
| 290 | 4 |
| 200 | Fly | Drill | None | with padd/PB/SN; 25 R arm/25 L arm | 2949 | 1 | - | 1 | 3 | 0 |
| 290 | 4 |
| 100 | Fly | Drill | None | 2R/2L/2R/2L | 2950 | 2 | - | 1 | 1 | 30 |
| 290 | 4 |
| 25 | Fly | Drill | None | 1R/1L/1F/1R/1L/1F; emphazise fast hips rhythm | 2951 | 3 | - | 4 | 0 | 30 |
| 290 | 5 |
| 50 | Fly | None | None | (12.5y underwater fly kick) | 2952 | 1 | - | 1 | 0 | 55 |
| 290 | 6 |
| 200 | Back | None | None | medium effort; 6-8 underwater kicks on each wall | 2953 | 1 | - | 1 | 2 | 45 |
| 290 | 7 |
| 50 | Specified | None | None | odds free and breathe every 5th/evens FLY SPRINT with 6-8 underwater kicks off walls; (last 50 off the blocks) | 2954 | 1 | - | 1 | 0 | 55 |
| 290 | 8 |
| 300 | Choice | None | None | cool down | 2955 | 1 | - | 1 | 0 | 0 |