| Gold (2800) | Silver (2400) | Bronze (1800) |
| Warm-Up | ||
| 4×200 1 – swim (mix strokes) 1 – pull 1 – 50 kick/50 swim 1 – 50 ez/50 build | 4×150 1 – swim (mix strokes) 1 – pull 1 – 50 kick/50 swim 1 – 50 ez/50 build | 4×100 1 – swim 1 – pull 1 – 50 kick/50 swim 1 – 50 ez/50 build |
| Main Set | ||
| TWO TIMES THROUGH 1st rnd fr, 2nd rnd stroke (mix it up) 4X75 @1:30-1:45 50 Drill, 25 swim 4X50 Swim @1:00-1:10 25 smooth, 25 build 4X25 Swim @30-40 DPS 100 EZ | TWO TIMES THROUGH 1st rnd fr, 2nd rnd stroke (mix it up) 4X75 @1:45-2:00 50 Drill, 25 swim 4X50 Swim @1:10-1:20 25 smooth, 25 build 4X25 Swim @40-50 DPS 100 EZ | TWO TIMES THROUGH 1st rnd fr, 2nd rnd stroke (mix it up) 4X50 @1:20-1:30 25 Drill, 25 swim 4X50 Swim @1:20-1:30 25 smooth, 25 build 4X25 Swim @50/55 DPS 100 EZ |
| Sprint Set | ||
| 8×25 pull @35 8×25 kick with fins @40 | 8×25 pull @40 8×25 kick with fins @45 | 4×25 pull @50 4×25 kick with fins @55 |
