| 360 | 1 |
| 100 | IM | None | None | reverse | 3821 | 1 | - | 1 | 1 | 45 |
| 360 | 2 |
| 50 | Free | None | None | 25 drill/25 kick; use SN | 3822 | 1 | - | 1 | 1 | 0 |
| 360 | 3 |
| 100 | Free | None | None | use tennis balls | 3823 | 1 | - | 1 | 1 | 45 |
| 360 | 4 |
| 25 | Fly | None | Fins | swim fly and kick freestyle | 3824 | 1 | - | 2 | 0 | 30 |
| 360 | 4 |
| 50 | Fly | None | Fins | - | 3825 | 2 | - | 1 | 1 | 0 |
| 360 | 5 |
| 1 | Select | None | None | Title: | 3826 | 0 | - | 0 | 0 | 0 |
| 360 | 6 |
| 500 | Free | None | None | negative split; (take 40 sec rest) | 3827 | 1 | - | 1 | 0 | 0 |
| 360 | 7 |
| 100 | Free | Build | None | - | 3828 | 1 | - | 1 | 1 | 25 |
| 360 | 8 |
| 50 | Free | None | None | - | 3829 | 1 | - | 1 | 0 | 45 |
| 360 | 9 |
| 1 | Select | None | None | Title: | 3830 | 0 | - | 0 | 0 | 0 |
| 360 | 10 |
| 500 | Free | None | None | negative split; (take 50 sec rest) | 3831 | 1 | - | 1 | 0 | 0 |
| 360 | 11 |
| 150 | Free | Build | None | - | 3832 | 1 | - | 1 | 2 | 10 |
| 360 | 12 |
| 50 | Free | None | None | - | 3833 | 1 | - | 1 | 0 | 45 |
| 360 | 13 |
| 1 | Select | None | None | Title: | 3834 | 0 | - | 0 | 0 | 0 |
| 360 | 14 |
| 500 | Free | None | Paddles | negative split; (take 60 sec rest) | 3835 | 1 | - | 1 | 0 | 0 |
| 360 | 15 |
| 25 | Free | None | Paddles | swim 2 fast and 1 easy | 3836 | 1 | - | 1 | 0 | 30 |
| 360 | 16 |
| 100 | Choice | None | None | cool down | 3837 | 1 | - | 1 | 0 | 0 |
3300
0
0
300
300
100
0
0
0
0