| Gold (3800) | Silver (3550) | Bronze (2600) |
| Meet Warm-Up |
| 400 swim 100 kick on back 8×50 IMO 1 – 25 drill/25 swim 1 – 25 ez/25 build 8×25 variables choice | 300 swim 100 kick on back 8×50 IMO 1 – 25 drill/25 swim 1 – 25 ez/25 build 8×25 variables choice | 200 swim 100 kick on back 4×50 IMO as 25 drill/25 build 8×25 variables choice |
| Set #1 |
| 12 x mid pool 50s @1:10 4 – Fl/Bk/Br 4 – Bk/Br/Fr 4 – Back | Repeat two times 75 ez free /25 fly strong 50 ez free/50 bk strong 25 ez free/75 brst strong 100 IM kick ez 100 IM swim strong | 8 x mid pool 50s @1:20 3 – Fl/Bk/Br 3 – Bk/Br/Fr 2 – Back OR 8×50 IM Spin @1:20 |
| Set #2 |
| Repeat two times 75 ez free /25 fly strong 50 ez free/50 bk strong 25 ez free/75 brst strong 100 IM kick ez (flip page) 100 IM swim strong | 12 x mid pool 50s @1:15 4 – Fl/Bk/Br 4 – Bk/Br/Fr 4 – Back | Repeat two times 75 ez free /25 fly strong 50 ez free/50 bk strong 25 ez free/75 brst strong 100 IM kick ez (flip page) 100 IM swim strong |
| Set #3 |
| 8×50 pull 8×25 swim w fins FAST 4×50 pull 4×25 kick w fins FAST 200 ez | 6×50 pull 6×25 swim w fins FAST 4×50 pull 4×25 kick w fins FAST 200 ez | 4×50 pull 4×25 swim w fins FAST 200 ez |
