| Gold (2700) | Silver (2400) | Bronze (1800) |
| Warm-Up |
| 10X100 4 –50 swim/50 k (fins) 3 – Pull as 50 free, 50 no free 2 – 50 Drill, 50 swim 1 – Descend 25s 1-4 | 8X100 3 – 50 swim/50 k (fins) 2 – Pull as 50 free, 50 no free 2 – 50 Drill, 50 swim 1 – Descend 25s 1-4 | 6X100 2 – 50 swim/50 k (fins) 2 – Pull as 50 free, 50 no free 1 – 50 Drill, 50 swim 1 – Descend 25s 1-4 |
| Set #1 – Free |
| 6×50 flutter kick @1:10 1 – w board 1 – no board 6×50 free drill @1:00 (fins ok) 1 – 25 zipper/25 swim 1 – 25 zip switch/25 swim 1 – 25 6-3-6/25 swim 6×50 free swim @55 ↓1-3 in pairs | 6×50 flutter kick @1:20 1 – w board 1 – no board 6×50 free drill @1:10 (fins ok) 1 – 25 zipper/25 swim 1 – 25 zip switch/25 swim 1 – 25 6-3-6/25 swim 6×50 free swim @1:05 ↓1-3 in pairs | 6×50 flutter kick @1:30 1 – w board 1 – no board 6×50 free drill @1:20 (fins ok) 1 – 25 zipper/25 swim 1 – 25 zip switch/25 swim 1 – 25 6-3-6/25 swim 6×50 free swim @1:15 ↓1-3 in pairs |
| Set #2 – IM |
| 6×100 “mighty mixer” @1:50/2:00 1-2 (25 fly/50 bk/25 fly) 3-4 (25 bk/50 brst/25 bk) 5-6 (25 brst/50 fr/25 brst) 200 ez | 6×100 “mighty mixer” @2:10/2:20 1-2 (25 fly/50 bk/25 fly) 3-4 (25 bk/50 brst/25 bk) 5-6 (25 brst/50 fr/25 brst) 100 ez | 3×100 “mighty mixer” @2:30/2:40 1 (25 fly/50 bk/25 fly) 2 (25 bk/50 brst/25 bk) 3 (25 brst/50 fr/25 brst) |
