| 293 | 1 |
| 300 | Back | None | None | warm-up | 2978 | 1 | - | 1 | 0 | 0 |
| 293 | 2 |
| 100 | IM | None | None | - | 2979 | 1 | - | 1 | 1 | 30 |
| 293 | 3 |
| 50 | Specified | None | None | FKOB | 2980 | 1 | - | 1 | 0 | 50 |
| 293 | 4 |
| 150 | Free | None | None | use SN/TB | 2981 | 1 | - | 1 | 2 | 0 |
| 293 | 5 |
| 1 | Select | None | None | Title: | 2982 | 0 | - | 0 | 0 | 0 |
| 293 | 6 |
| 100 | Fly | Drill | None | (25 R ARM/25 L ARM/25 2R-2L) | 2983 | 1 | - | 1 | 1 | 40 |
| 293 | 6 |
| 125 | Fly | Build | None | - | 2984 | 2 | - | 2 | 1 | 40 |
| 293 | 7 |
| 100 | Breast | Pull | None | use padd/SN/parashute; do two fly kicks for every stroke; (take 10-15 sec rest) | 2985 | 1 | - | 1 | 0 | 0 |
| 293 | 8 |
| 50 | Fly | Drill | None | (1R/1F/1L/1F) | 2986 | 1 | - | 1 | 0 | 50 |
| 293 | 8 |
| 25 | Fly | None | None | SPRINT | 2987 | 2 | - | 4 | 0 | 35 |
| 293 | 9 |
| 1 | Select | None | None | Title: | 2988 | 0 | - | 0 | 0 | 0 |
| 293 | 10 |
| 100 | Specified | None | None | BK/BR; cool down | 2989 | 1 | - | 1 | 1 | 30 |
600
300
800
1500
300
0
0
0
900
0