| Gold (2700) | Silver (2450) | Bronze (1900) |
| Warm-Up |
| 200 swim 200 pull 200 kick/swim | 150 swim 150 pull 150 kick/swim | 100 swim 100 pull 100 kick/swim |
| Set #1 – Free |
| 4 x 150 @2:20 2 pull descend 2 swim descend 4 x 50 pull @55 4 x 100 @1:45 2 strong, 1 ez, 1 strong 300 as 100 strong free/50 back | 4 x 150 @2:40 2 pull descend 2 swim descend 4 x 50 pull @1:05 4 x 100 @2:00 2 strong, 1 ez, 1 strong 200 as 50 strong free/50 back | 4 x 100 @2:15 2 pull descend 2 swim descend 4 x 50 pull @1:15 2 x 100 @2:15 1 strong, 1 ez 200 as 50 strong free/50 back |
| Set #2 – IM |
| 8×75 @1:30 4 – 50 Drill, 25 Build 4 – w/ fins ez | 8×75 @1:40 4 – 50 Drill, 25 Build 4 – w/ fins ez | 8×75 @2:00 4 – 50 Drill, 25 Build 4 – w/ fins ez |
