| 321 | 1 |
| 200 | Specified | None | None | 1.swim; 2.kick; 3.IM; 4.pull; 5.swim | 3325 | 1 | - | 1 | 0 | 0 |
| 321 | 2 |
| 25 | Fly | None | None | odds UWFKOS/evens Fly swim; use fins | 3326 | 1 | - | 1 | 0 | 35 |
| 321 | 3 |
| 1 | Select | None | None | Title: | 3327 | 0 | - | 0 | 0 | 0 |
| 321 | 4 |
| 100 | Free | Kick | None | - | 3328 | 1 | - | 1 | 1 | 40 |
| 321 | 5 |
| 75 | Free | None | None | breathe by 25s every 3-5-7 | 3329 | 1 | - | 1 | 1 | 0 |
| 321 | 5 |
| 25 | Free | Kick | None | - | 3330 | 2 | - | 1 | 0 | 30 |
| 321 | 5 |
| 25 | Free | None | None | SPRINT | 3331 | 3 | - | 1 | 0 | 30 |
| 321 | 6 |
| 100 | Free | Kick | None | - | 3332 | 1 | - | 1 | 1 | 40 |
| 321 | 7 |
| 50 | Free | None | None | SPRINT OFF BLOCKS | 3333 | 1 | - | 1 | 1 | 30 |
| 321 | 8 |
| 1 | Select | None | None | Title: | 3334 | 0 | - | 0 | 0 | 0 |
| 321 | 9 |
| 200 | Back | Pull | None | use padd/PB | 3335 | 1 | - | 1 | 2 | 45 |
| 321 | 10 |
| 500 | Free | None | None | build | 3336 | 1 | - | 1 | 6 | 0 |
| 321 | 10 |
| 100 | Back | None | None | (have 8-10 underwater kicks on each wall) | 3337 | 2 | - | 4 | 1 | 25 |
| 321 | 11 |
| 1 | Select | None | None | Title: | 3339 | 0 | - | 0 | 0 | 0 |
| 321 | 12 |
| 50 | Choice | None | None | cool down | 3338 | 1 | - | 1 | 1 | 0 |
3200
2000
0
500
0
300
0
0
1000
0