| Gold (2700) | Silver (2350) | Bronze (1750) |
| Warm-Up |
| 300 swim 3×100 pull 4×50 variables non-free | 200 swim 2×100 pull 4×50 variables non-free | 200 swim 100 pull 4×50 variables non-free |
| Set #1 – Fly |
| 2×50 dolphin kick @side or back @1:15 8×25 @35 1 – surfer drill 1 – Full fly 2×50 dolphin kick w board @1:15 8×25 @35 1 – SA fly 1 – Full fly 2×50 Fly @1:10 | 2×50 dolphin kick @side or back @1:25 6×25 @45 1 – surfer drill 1 – Full fly 2×50 dolphin kick w board @1:25 6×25 @45 1 – SA fly 1 – Full fly | 2×50 dolphin kick @side or back @1:35 4×25 @55 1 – surfer drill 1 – Full fly 2×50 dolphin kick w board @1:35 4×25 @55 1 – SA fly 1 – Full fly |
| Set #2 – Back |
| 2×50 flutter kick @back @1:15 4×50 as 25 3L3R3Full/25 back @1:10 4×50 flutter kick variables @1:15 6×50 @1:10 2 back/1 free repeat 2×100 @2:00 Descend 25s 200 ez | 2×50 flutter kick @back @1:25 4×50 as 25 3L3R3Full/25 back @1:20 4×50 flutter kick variables @1:25 6×50 @1:20 2 back/1 free repeat 2×75 @1:50 Descend 25s 100 ez | 2×50 flutter kick @back @1:35 4×50 as 25 3L3R3Full/25 back @1:30 4×25 flutter kick variables @55 4×50 @1:30 1 back/1 free repeat 2×75 @2:00 Descend 25s 100 ez |
