| 94 | 1 |
| 100 | Back | None | None | warm-up | 869 | 1 | - | 1 | 0 | 0 |
| 94 | 2 |
| 100 | IM | None | None | reverse | 870 | 1 | - | 1 | 0 | 0 |
| 94 | 3 |
| 25 | Fly | Drill | None | 3R/3L/2R/2L/1R/1L | 871 | 1 | - | 1 | 0 | 0 |
| 94 | 4 |
| 50 | Fly | None | None | with fins (10 sec rest) | 872 | 1 | - | 1 | 0 | 0 |
| 94 | 5 |
| 300 | Free | Pull | None | with padd/PB (15 sec rest) | 873 | 1 | - | 1 | 0 | 0 |
| 94 | 6 |
| 150 | Free | None | None | (10-15 sec rest) | 874 | 1 | - | 1 | 0 | 0 |
| 94 | 6 |
| 50 | Free | None | None | #1.easy; #2.moderate; #3.sprint (10 sec rest) | 875 | 2 | - | 3 | 0 | 0 |
| 94 | 7 |
| 100 | Choice | None | None | cool down | 876 | 1 | - | 1 | 0 | 0 |
1500
100
0
400
100
100
0
0
0
0