| 363 | 1 |
| 200 | Back | None | None | warm-up | 3857 | 1 | - | 1 | 0 | 0 |
| 363 | 2 |
| 50 | IM | None | None | 25 drill/25 swim | 3858 | 1 | - | 1 | 0 | 0 |
| 363 | 3 |
| 75 | Specified | Pull | None | 50 Free/25 stroke; use padd/PB | 3859 | 1 | - | 1 | 0 | 0 |
| 363 | 4 |
| 25 | Specified | None | None | IM order by set; (take 10 sec rest) | 3860 | 1 | - | 4 | 0 | 0 |
| 363 | 4 |
| 100 | IM | None | None | (take 20 sec rest) | 3861 | 2 | - | 1 | 0 | 0 |
| 363 | 5 |
| 50 | Free | None | Paddles | (take 10 sec rest) | 3862 | 1 | - | 1 | 0 | 0 |
| 363 | 6 |
| 200 | IM | Build | None | (take 30 sec rest) | 3863 | 1 | - | 1 | 0 | 0 |
| 363 | 7 |
| 50 | Back | None | None | cool down; (take 10-15 sec rest) | 3864 | 1 | - | 1 | 0 | 0 |
400
400
0
0
1200
0
0
0
1000
0