| Gold (3600) | Silver (3100) | Bronze (2600) |
| Warm-Up | ||
| 300 @5:30 Swim w fins 3×100 @2:00 50 kick/50 swim 6×50 @1:00 Pull descend 1-3 in pairs 12×25 choice @35 2 strong 1 ez | 300 @6:00 Swim w fins 3×100 @2:15 50 kick/50 swim 6×50 @1:10 Pull descend 1-3 in pairs 12×25 @45 2 strong 1 ez | 200 @4:30 Swim w fins 2×100 @2:45 50 kick/50 swim 4×50 @1:30 Pull descend 1-4 8×25 @55 2 strong 1 ez |
| Main Set #1 | ||
| 6×100 free @fastest repeat time you can hold with limited rest **Challenge yourself** | 5×100 free @fastest repeat time you can hold with limited rest **Challenge yourself** | 4×100 free @10s rest **Challenge yourself** |
| Main Set #2 | ||
| 4x[9×50] 3 – kick @1:15 3 – drill @1:00 3 – swim @1:00 Drills: Fly: 2L, 2R, 2Full Bk: 3L, 3R, 3Full Brst: 1P, 2K Free: SA | 4x[6×50] @1:25 2 – kick @1:25 2 – drill @1:10 2 – swim @1:10 Drills: Fly: 2L, 2R, 2Full Bk: 3L, 3R, 3Full Brst: 1P, 2K Free: SA *Fins optional for fly swim 200 ez | 4x[6×50] 2 – kick @1:40 2 – drill @1:20 2 – swim @1:20 Drills: Fly: 2L, 2R, 2Full Bk: 3L, 3R, 3Full Brst: 1P, 2K Free: SA *Fins optional for fly swim 200 ez |
