| Gold (2700) | Silver (2100) | Bronze (1600) |
| Warm-Up |
| 8×100 2 – swim 2 – pull 2 – 50 kick/50 swim 2 – IM drill choice | 6×100 2 – swim 2 – pull 1 – 50 kick/50 swim 1 – IM drill choice | 4×100 1 – swim 1 – pull 1 – 50 kick/50 swim 1 – IM drill choice |
| Set #1 |
| 6×50 kick @1:15 Repeat 1 strong/1 ez 6×50 pull @55 ↓ 3,2,1 6×50 swim @1:00 Repeat 1 – First 15m fast 1 – Fast turn 1 – Last 15m fast Set #2 on back | 6×50 kick @1:30 Repeat 1 strong/1 ez 6×50 pull @1:05 ↓ 3,2,1 6×50 swim @1:10 Repeat 1 – First 15m fast 1 – Fast turn 1 – Last 15m fast Set #2 on back | 4×50 kick @1:45 Repeat 1 strong/1 ez 4×50 pull @1:15 ↓ 1-4 4×50 swim @1:20/1:30 1 – First 15m fast 2 – Fast turn 1 – Last 15m fast Set #2 on back |
| Set #2 |
| Repeat 4 Times (IMO) *Maintain pace* Half fly/Half free on 1st rnd 25 @30 50 @1:00 75 @1:30 100 @30-60s rest | Repeat 4 Times (IMO) *Maintain pace* Half fly/Half free or fins on 1st rnd 25 @40 50 @1:15 75 @30-60s rest | Repeat 4 Times (IMO) *Maintain pace* Half fly/Half free or fins on 1st rnd 25 @50 50 @1:30 75 @30-60s rest |
