| Gold (3700) | Silver (3300) | Bronze (2700) |
| Warm-Up |
| 400 swim 100 kick on back 8×50 IMO 25 drill/25 swim 4×25 strong choice 8×25 variables | 200 swim 100 kick on back 8×50 IMO 25 drill/25 swim 4×25 strong choice 8×25 variables | 200 swim 100 kick on back 4×50 IMO 25 drill/25 swim 4×25 strong choice 8×25 variables |
| IM Set |
| 4X [9X50] @1:10 IMO 3 – Kick (fins option) 3 – Drill 3 – Swim (fly w fins) Drills: Fly: SA Back: 2L2R2full or catch up Breast: 2K1P or 3 sec glide Free: SA, fingertip drag | 4X [8X50] @1:20 IMO 2 – Kick (fins option) 3 – Drill 3 – Swim (fly w fins) Drills: Fly: SA Back: 2L2R2full or catch up Breast: 2K1P or 3 sec glide Free: SA, fingertip drag | 4X [6X50] @1:30 IMO 2 – Kick (fins option) 2 – Drill 2 – Swim (fly w fins) Drills: Fly: SA Back: 2L2R2full or catch up Breast: 2K1P or 3 sec glide Free: SA, fingertip drag |
| Sprint Set |
| 12×25 underwater streamline @40 8×25 min. breaths @40 200 ez | 12×25 underwater streamline @45 8×25 min. breaths @45 200 ez | 12×25 underwater streamline @50 8×25 min. breaths @50 200 ez |
