| Gold (3700) | Silver (3250) | Bronze (2550) |
| Warm-Up | ||
| 5×200 1 – swim 1 – pull 1 – kick 1 – IM drill 1 – 50 ez/50 build | 5×150 1 – swim 1 – pull 1 – kick 1 – IM drill (100IM+50fr) 1 – 50 ez/50 build | 5×100 1 – swim 1 – pull 1 – kick 1 – IM drill 1 – 50 ez/50 build |
| Set #1 – IM Set | ||
| 8×25 fly w fins 6×50 back 4×75 breast 3×100 free 4×100 IM | 6×25 fly w fins 6×50 back 2×75 breast 3×100 free 4×100 IM | 4×25 fly w fins 4×50 back 2×75 breast 2×100 free 2×100 IM |
| Set #2 – Race Pace | ||
| Two times through @1:00-1:20 50 RP 50 ez 50 RP 50 RP 50 ez 50 AFAP 200 ez RP = ¼ of 200 time, (1/2 of 100 time)+3, 50 time+6 8×25 4,3,2,1 breaths ez | Two times through @1:00-1:20 50 RP 50 ez 50 RP 50 RP 50 ez 50 AFAP 200 ez RP = ¼ of 200 time, (1/2 of 100 time)+3, 50 time+6 8×25 4,3,2,1 breaths ez | Two times through @1:00-1:20 50 RP 50 ez 50 RP 50 RP 50 ez 50 AFAP 200 ez RP = ¼ of 200 time, (1/2 of 100 time)+3, 50 time+6 8×25 4,3,2,1 breaths ez |
