| 56 | 1 |
| 200 | Free | None | None | with SN | 515 | 1 | - | 1 | 0 | 0 |
| 56 | 2 |
| 100 | IM | None | None | - | 516 | 1 | - | 1 | 0 | 0 |
| 56 | 3 |
| 25 | Free | None | None | (breathe once/lap) | 517 | 1 | - | 4 | 0 | 35 |
| 56 | 3 |
| 100 | Choice | Kick | None | - | 518 | 2 | - | 1 | 0 | 0 |
| 56 | 4 |
| 50 | Breast | Drill | None | (25 2k/1p - 25 br pull/fly kick) | 519 | 1 | - | 1 | 1 | 10 |
| 56 | 5 |
| 300 | IM | None | None | (50drill/25swim; 25 sec rest) | 520 | 1 | - | 1 | 0 | 0 |
| 56 | 6 |
| 300 | Free | None | None | (20 sec rest) | 521 | 1 | - | 1 | 0 | 0 |
| 56 | 7 |
| 200 | IM | None | None | (20 sec rest) | 522 | 1 | - | 1 | 0 | 0 |
| 56 | 8 |
| 200 | Free | None | None | (15 sec rest) | 523 | 1 | - | 1 | 0 | 0 |
| 56 | 9 |
| 50 | IM | None | None | (10 sec rest) | 524 | 1 | - | 1 | 0 | 0 |
| 56 | 10 |
| 100 | IM | None | None | (50kick/50swim) | 525 | 1 | - | 1 | 0 | 0 |
| 56 | 11 |
| 100 | Choice | None | None | cool down | 526 | 1 | - | 1 | 0 | 0 |
900
0
300
0
1500
300
0
0
0
0