Gold (3.6 km) Silver (3.0 km) Bronze (2.4 km)
3 ROUNDS THROUGH
300 @5:30
Round 1: swim with fins
Round 2: 25 scull, 75 pull
Round 3: 50 drill/50 swim
3×100 @2:00
Round 1: pull as 50
free/50 stroke
Round 2: IM
Round 3: 50 kick/50 swim
6×50 @1:20
Round 1: kick descend 1-
3 in pairs
Round 2: 25 zip switch/25
finger drag
Round 3: IM spin 2 x
[Fl/Bk, Bk/Br, Br/Fr]
12×25 @45
Round 1: Free DPS
(distance per stroke)
Round 2: streamlines
4x[25 past flags, 25 as far
as possible, 25 ez]
Round 3: 2 FAST, 1 ez
choice stroke
If time, then end with ez
swimming
3 ROUNDS THROUGH
300 @5:45
Round 1: swim with fins
Round 2: 25 scull, 75 pull
Round 3: 50 drill/50 swim
2×100 @2:15
Round 1: pull as 50
free/50 stroke
Round 2: IM
Round 3: 50 kick/50 swim
4×50 @1:30
Round 1: kick descend 1-
4
Round 2: 25 zip switch/25
finger drag
Round 3: IM order
12×25 @50
Round 1: Free DPS
(distance per stroke)
Round 2: streamlines
4x[25 past flags, 25 as far
as possible, 25 ez]
Round 3: 2 FAST, 1 ez
choice stroke
If time, then end with ez
swimming
3 ROUNDS THROUGH
200 @4:30
Round 1: swim with fins
Round 2: 25 scull, 75 pull
Round 3: 50 drill/50 swim
2×100 @2:45
Round 1: pull as 50
free/50 stroke
Round 2: IM
Round 3: 50 kick/50 swim
4×50 @1:50
Round 1: kick descend 1-
4
Round 2: 25 zip switch/25
finger drag
Round 3: IM order
8×25 @55
Round 1: Free DPS
(distance per stroke)
Round 2: streamlines
3x[25 past flags, 25 as far
as possible, 25 ez]
Round 3: 2 FAST, 1 ez
choice stroke
If time, then end with ez
swimming