| Gold (2700) | Silver (2450) | Bronze (1800) |
| Warm-Up |
| 400 Swim (Fins option) 300 Pull 200 Kick 100 Choice Drill | 300 Swim (Fins option) 300 Pull 100 Kick 100 Choice Drill | 200 Swim (Fins option) 200 Pull 100 Kick 100 Choice Drill |
| Set #1 – IM |
| 8X25 Fly @45 4 – SA fly 4 – Fly swim 2X100 Back swim @1:50 Min 3 ↓H20 kicks off each wall 4X50 Breast @1:10 25 2Kick1pull, 25 breast swim 2X100 IM @2:00 | 6X25 Fly w/ Fins @45 3 – SA fly 3 – Fly swim 2×100 Back @2:10 Min 3 ↓H20 kicks off each wall 4X50 Breast @1:20 25 2Kick1pull, 25 breast swim 2×100 IM @2:20 | 4X25 Fly w/ Fins @50 2 – SA fly 2 – Fly swim 4X50 Back @1:20 Min 3 ↓H20 kicks off each wall 4X50 Breast @1:45 25 2Kick1pull, 25 breast swim 100 IM |
| Set #2 – Pull |
| 6X150 Pull @2:30/2:40 2 – 50 Stroke (no free), 100 Free 2 – 100 Free, 50 Stroke 2 – All free | 6X150 Pull @3:00 2 – 50 Stroke (no free), 100 Free 2 – 100 Free, 50 Stroke 2 – All free | 6X100 Pull @2:30 2 – 25 Stroke (no free), 75 Free 2 – 75 Free, 25 Stroke 2 – All free |
