| 348 | 1 |
| 200 | Free | None | None | warm-up with SN | 3673 | 1 | - | 1 | 0 | 0 |
| 348 | 2 |
| 200 | IM | None | None | 25 kick/25 drill | 3674 | 1 | - | 1 | 0 | 0 |
| 348 | 3 |
| 25 | IM | Build | None | (swim 2 of each stroke) | 3675 | 1 | - | 1 | 0 | 35 |
| 348 | 4 |
| 200 | Specified | Pull | None | 100 free/100 str; (take 20 sec rest) | 3676 | 1 | - | 1 | 0 | 0 |
| 348 | 5 |
| 125 | Free | None | None | (or take 15 sec rest) | 3677 | 1 | - | 1 | 2 | 0 |
| 348 | 5 |
| 75 | Best Stroke | None | None | (or take 15 sec rest) | 3678 | 2 | - | 1 | 1 | 30 |
| 348 | 6 |
| 75 | Free | None | None | (or take 10 sec rest) | 3679 | 1 | - | 1 | 1 | 15 |
| 348 | 6 |
| 25 | Best Stroke | None | None | (or take 10 sec rest) | 3680 | 2 | - | 1 | 0 | 30 |
| 348 | 7 |
| 50 | Fly | None | None | use fins | 3681 | 1 | - | 1 | 1 | 5 |
| 348 | 8 |
| 100 | Free | None | None | #1 build; #2 use PB; #3 drill; #4 cool down | 3682 | 1 | - | 1 | 1 | 40 |
1400
0
0
400
400
0
0
400
400
0