| Gold (3600) | Silver (3200) | Bronze (2500) |
| Warm-Up |
| 5×200 2 – swim 1 – pull 1 – 50 kick/50 swim 1 – 50 drill/50 swim | 5×150 2 – swim 1 – pull 1 – 50 kick/50 swim 1 – 50 drill/50 swim | 5×100 2 – swim 1 – pull 1 – 50 kick/50 swim 1 – 50 drill/50 swim |
| Set #1 |
| 6×50 pull ↓1-3 @55 4×75 @1:30 pac/knuckle/full 3×100 @1:50 50 bk/50 fr 6×50 @1:10 1 scull, 1 brst 4×75 @1:40 Odd – Fl/Bk/Br Even – Bk/Br/Fr 3×100 IM @2:00 | 9×50 mid pool @1:20 3 – Fly/Bk/Br 3 – Bk/Br/Fr 3 – All bk | 6×50 mid pool @1:30 2 – Fly/Bk/Br 2 – Bk/Br/Fr 2 – All bk |
| Set #2 |
| 12×50 mid pool @1:10 4 – Fly/Bk/Br 4 – Bk/Br/Fr 4 – All bk 200 ez | 6×50 pull ↓1-3 @1:05 4×75 @1:40 pac/knuckle/full 3×100 @2:10 50 bk/50 fr 6×50 @1:20 1 scull, 1 brst 4×75 @2:00 Odd – Fl/Bk/Br Even – Bk/Br/Fr 3×100 IM @2:20 200 ez | 6×50 pull ↓1-3 @1:15 4×75 @2:00 pac/knuckle/full 2×100 @2:30 50 bk/50 fr 6×50 @1:30 1 scull, 1 brst 4×75 @2:15 Odd – Fl/Bk/Br Even – Bk/Br/Fr 2×100 IM @2:45 100 ez |
| 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 |
