| Gold (2700) | Silver (2400) | Bronze (1800) |
| Meet Warm-Up | ||
| 6×150 2 – swim 2 – pull (mix strokes) 2 – 50 swim / 25 kick (no board) | 6×100 2 – swim 2 – pull (mix strokes) 2 – 50 swim / 25 kick (no board) | 4×100 1 – swim 1 – pull 2 – 50 swim / 50 kick |
| Drill Set | ||
| Repeat 4 Times (IMO) 50 Drill @1:00 4×25 variables @30 Fly drill – 2L, 2R, 2Full Bk drill – catch up Brst drill – 1p, 2k Free drill – finger drag | Repeat 4 Times (IMO) 50 Drill @1:10 4×25 variables @40 Fly drill – 2L, 2R, 2Full Bk drill – catch up Brst drill – 1p, 2k Free drill – finger drag | Repeat 4 Times (IMO) 50 Drill @1:20 4×25 variables @50 Fly drill – 3L, 2R, 2Full Bk drill – catch up Brst drill – 1p, 2k Free drill – finger drag |
| Main Set | ||
| 6×200 @3:45 – 4:00 Odd – Free ez Even – IM descend 1-3 | 6×200 @4:15 – 4:30 Odd – Free ez Even – IM descend 1-3 *25 fly/25 free if needed | 6×100 @2:30 – 3:00 Odd – Free ez Even – IM descend 1-3 200 ez |
