| 345 | 1 |
| 100 | Free | None | None | warm-up | 3637 | 1 | - | 1 | 0 | 0 |
| 345 | 2 |
| 100 | IM | None | None | - | 3638 | 1 | - | 1 | 0 | 0 |
| 345 | 3 |
| 75 | Free | None | None | 25 drill - 25 kick - 25 swim; use SN | 3639 | 1 | - | 1 | 0 | 0 |
| 345 | 4 |
| 50 | Free | None | None | SPRINT (5 sec rest) | 3640 | 1 | - | 1 | 0 | 0 |
| 345 | 5 |
| 100 | Free | None | None | easy (20 sec rest) | 3641 | 1 | - | 1 | 0 | 0 |
| 345 | 6 |
| 50 | Free | None | None | SPRINT (10 sec rest) | 3642 | 1 | - | 1 | 0 | 0 |
| 345 | 7 |
| 100 | Free | None | None | easy (20 sec rest) | 3643 | 1 | - | 1 | 0 | 0 |
| 345 | 8 |
| 50 | Free | None | None | SPRINT (15 sec rest) | 3644 | 1 | - | 1 | 0 | 0 |
| 345 | 9 |
| 100 | Free | None | None | easy (20 sec rest) | 3645 | 1 | - | 1 | 0 | 0 |
| 345 | 10 |
| 50 | Free | None | None | SPRINT (20 sec rest) | 3646 | 1 | - | 1 | 0 | 0 |
| 345 | 11 |
| 100 | Free | None | None | easy (20 sec rest) | 3647 | 1 | - | 1 | 0 | 0 |
| 345 | 12 |
| 50 | Free | None | None | SPRINT (25 sec rest) | 3648 | 1 | - | 1 | 0 | 0 |
| 345 | 13 |
| 100 | Free | None | None | easy | 3649 | 1 | - | 1 | 0 | 0 |
| 345 | 14 |
| 200 | Back | None | None | use fins/padd | 3651 | 1 | - | 1 | 0 | 0 |
| 345 | 15 |
| 25 | Choice | None | None | cool down | 3650 | 1 | - | 1 | 0 | 0 |
1650
200
0
0
100
150
0
0
0
0