| Gold (2600) | Silver (2200) | Bronze (1800) |
| Warm-Up |
| 400 swim 300 pull 200 50 kick/50 swim 100 Build 25’s | 300 swim 200 pull 200 50 kick/50 swim 100 Build 25’s | 200 swim 200 pull 100 25 kick/25 swim 100 Build |
| Set #1 |
| Repeat 4 times IMO 50 drill @1:00 4×25 variables @30 Fly – surfer Bk – SA Brst – 1p 2k Free – finger drag | Repeat 4 times IMO 50 drill @1:10 4×25 variables @40 Fly – surfer Bk – SA Brst – 1p 2k Free – finger drag | Repeat 4 times IMO 50 drill @1:20 4×25 variables @50 Fly – surfer Bk – SA Brst – 1p 2k Free – finger drag |
| Set #2 |
| 20×50 free @1:00 Repeat 5 times 1 – SA 1 – 25 zip switch/25 build 1 – Breathe 3-5 per 25 1 – Build | 16×50 free @1:10 Repeat 4 times 1 – SA 1 – 25 zip switch/25 build 1 – Breathe 3-5 per 25 1 – Build | 12×50 free @1:20 Repeat 5 times 1 – SA 1 – 25 zip switch/25 build 1 – Breathe 3-5 per 25 1 – Build |
