| 93 | 1 |
| 100 | Back | None | None | warm-up | 861 | 1 | - | 1 | 0 | 0 |
| 93 | 2 |
| 100 | IM | None | None | reverse | 862 | 1 | - | 1 | 0 | 0 |
| 93 | 3 |
| 25 | Fly | Drill | None | with fins (3R/3L/2R/2L/1R/1L) | 863 | 1 | - | 1 | 0 | 30 |
| 93 | 4 |
| 50 | Fly | None | None | with fins | 864 | 1 | - | 1 | 0 | 55 |
| 93 | 5 |
| 300 | Free | Pull | None | with padd/PB (or 20 sec rest) | 865 | 1 | - | 1 | 4 | 20 |
| 93 | 6 |
| 150 | Free | None | None | (or 10-15 sec rest) | 866 | 1 | - | 1 | 2 | 15 |
| 93 | 6 |
| 50 | Free | None | None | (#1 easy; #2 SPRINT; #3 easy; 10-15 sec rest) | 867 | 2 | - | 3 | 0 | 55 |
| 93 | 7 |
| 100 | Choice | None | None | cool down | 868 | 1 | - | 1 | 0 | 0 |
2100
100
0
600
100
100
0
0
0
0