| 357 | 1 |
| 300 | Specified | None | None | 75 FREE/25 STROKE | 3782 | 1 | - | 1 | 0 | 0 |
| 357 | 2 |
| 50 | Free | Drill | None | odds 1ARM drill/evens catch-up drill | 3783 | 1 | - | 1 | 0 | 0 |
| 357 | 3 |
| 1 | Select | None | None | Title: | 3784 | 0 | - | 0 | 0 | 0 |
| 357 | 4 |
| 150 | Free | None | None | perfect technique; (take 15 sec rest) | 3785 | 1 | - | 1 | 0 | 0 |
| 357 | 5 |
| 150 | Free | None | None | 100 swim/50 kick; (take 15 sec rest) | 3786 | 1 | - | 1 | 0 | 0 |
| 357 | 6 |
| 150 | Free | None | None | 50 swim/100 kick; (take 15 sec rest) | 3787 | 1 | - | 1 | 0 | 0 |
| 357 | 7 |
| 150 | Free | Kick | None | - | 3788 | 1 | - | 1 | 0 | 0 |
| 357 | 8 |
| 1 | Select | None | None | Title: | 3789 | 0 | - | 0 | 0 | 0 |
| 357 | 9 |
| 200 | Free | None | None | 1. easy; 2. moderate; 3. fast; (take 20 sec rest) | 3790 | 1 | - | 1 | 0 | 0 |
| 357 | 10 |
| 50 | Free | None | None | OVK; use SN/fins; (take 10 sec rest) | 3791 | 1 | - | 1 | 0 | 0 |
| 357 | 11 |
| 100 | Free | None | None | 1-2. easy; 3-4. moderate; 5-6. fast; (take 15 sec rest) | 3792 | 1 | - | 1 | 0 | 0 |
| 357 | 12 |
| 50 | Specified | None | None | 25 FREE/25 FLY; use fins; (take 10 sec rest) | 3793 | 1 | - | 1 | 0 | 0 |
| 357 | 13 |
| 1 | Select | None | None | Title: | 3794 | 0 | - | 0 | 0 | 0 |
| 357 | 14 |
| 25 | Choice | None | None | - | 3795 | 1 | - | 1 | 0 | 0 |
| 357 | 15 |
| 100 | Free | None | None | cool down; use SN | 3796 | 1 | - | 1 | 0 | 0 |