| 59 | 1 |
| 400 | Free | None | None | with SN (50 catch-up drill/50 swim) | 545 | 1 | - | 1 | 0 | 0 |
| 59 | 2 |
| 100 | IM | None | None | - | 546 | 1 | - | 1 | 0 | 0 |
| 59 | 3 |
| 200 | Free | None | None | descend and change intervals @ 3:00; @ 2:50; @ 2:40 | 547 | 1 | - | 1 | 0 | 0 |
| 59 | 4 |
| 25 | Free | Kick | None | - | 548 | 1 | - | 1 | 0 | 35 |
| 59 | 5 |
| 50 | Free | None | None | SPRINT | 549 | 1 | - | 1 | 1 | 0 |
| 59 | 6 |
| 25 | Free | Kick | None | - | 550 | 1 | - | 1 | 0 | 35 |
| 59 | 7 |
| 100 | Free | None | None | SPRINT | 551 | 1 | - | 1 | 2 | 0 |
| 59 | 8 |
| 25 | Free | Kick | None | - | 552 | 1 | - | 1 | 0 | 35 |
| 59 | 9 |
| 200 | Free | None | None | SPRINT | 553 | 1 | - | 1 | 4 | 0 |
| 59 | 10 |
| 25 | Free | Kick | None | - | 554 | 1 | - | 1 | 0 | 35 |
| 59 | 11 |
| 100 | Free | None | None | SPRINT | 555 | 1 | - | 1 | 2 | 0 |
| 59 | 12 |
| 25 | Free | Kick | None | - | 556 | 1 | - | 1 | 0 | 35 |
| 59 | 13 |
| 25 | Free | None | None | (25 easy/ 25 SPRINT) | 557 | 1 | - | 1 | 0 | 45 |
| 59 | 14 |
| 100 | Specified | None | None | DABK | 558 | 1 | - | 1 | 0 | 0 |
| 59 | 15 |
| 50 | Fly | None | None | 1arm drill with padd | 559 | 1 | - | 2 | 0 | 50 |
| 59 | 15 |
| 100 | Free | Pull | None | with padd/PB | 560 | 2 | - | 2 | 1 | 30 |
| 59 | 16 |
| 100 | Choice | None | None | cool down | 561 | 1 | - | 1 | 0 | 0 |
3300
0
0
300
200
100
0
0
100
0