| Gold (3350) | Silver (3150) | Bronze (2500) |
| Warm Up |
| 200 swim with fins 2×100 pull 4×50 25 drill/25 swim 8×25 1 kick/1 swim | 200 swim with fins 2×100 pull 4×50 25 drill/25 swim 8×25 1 kick/1 swim | 200 swim with fins 2×100 pull 4×50 25 drill/25 swim 8×25 1 kick/1 swim |
| Set #1 |
| 8×50 with fins @1:00 As two times through 25 zipper/25 free 25 zip switch/25 free 25 6-3-6/25 free 50 free 6×75 @1:40 Pacman/knuckle/full Or finger drills | 8×50 with fins @1:10 As two times through 25 zipper/25 free 25 zip switch/25 free 25 6-3-6/25 free 50 free 6×75 @1:50 Pacman/knuckle/full Or finger drills | 4×50 with fins @1:20 25 zipper/25 free 25 zip switch/25 free 25 6-3-6/25 free 50 free 4×75 @2:10 Pacman/knuckle/full Or finger drills |
| Set #2 |
| 8×25 @30 Odd – fly Even – free 4×50 back @1:05 ↓1-4 8×25 breast @35 Odd – 1p/2k Even – Breast 2×100 free @1:45 *High elbow catch and recovery | 8×25 @40 Odd – fly Even – free 4×50 back @1:15 ↓1-4 8×25 breast @45 Odd – 1p/2k Even – Breast 2×100 free @1:55 *High elbow catch and recovery | 8×25 with fins @50 Odd – fly Even – free 4×50 back @1:30 ↓1-4 8×25 breast @55 Odd – 1p/2k Even – Breast 2×100 free @2:10 *High elbow catch and recovery |
| Set #3 |
| 10×50 pull @55 ↓4,3,2,1 4×100 swim/kick with fins ez | 6×50 pull @1:05 ↓3,2,1 4×100 swim/kick with fins ez | 4×50 pull @1:20 ↓1-4 2×100 swim/kick with fins ez |
