| Gold (2800) | Silver (2400) | Bronze (1850) |
| Warm-Up |
| 200 swim 200 pull 4×50 kick | 200 swim 200 pull 4×50 kick | 200 swim 200 pull 2×50 kick |
| Stroke and Speed Work |
| 4×75 back or free @1:40 Kick/drill/swim 4×50 @1:00 build choice | 4×75 back or free @1:50 Kick/drill/swim 4×50 @1:10 build choice | 2×75 back or free @2:00 Kick/drill/swim 4×50 @1:20 build choice |
| Endurance |
| 3×100 pull @1:45 Steady pace 3×100 swim @1:45 Strong effort 2×200 “-“ split @3:45 4×50 Fast @1:00 | 2×100 pull @2:00 Steady pace 2×100 swim @2:00 Strong effort 2×200 “-“ split @4:00 4×50 Fast @1:10 | 2×100 pull @2:15 Steady pace 2×100 swim @2:15 Strong effort 200 “-“ split @4:20 2×50 Fast @1:20 |
| Cool Down |
| 100 easy with fins 4×50 kick with fins 4×50 scull/swim | 100 easy with fins 2×50 kick with fins 2×50 scull/swim | 100 easy with fins 2×50 kick with fins 2×50 scull/swim |
