| Gold (2650) | Silver (2350) | Bronze (1850) |
| Meet Warm-Up |
| 400 swim 100 kick on back 4×50 IMO 25 drill/25 build 8×25 variables choice | 300 swim 100 kick on back 4×50 IMO 25 drill/25 build 8×25 variables choice | 200 swim 100 kick on back 4×50 IMO 25 drill/25 build 8×25 variables choice |
| Set #1 – Race Prep |
| 8×50 20-30s rest Odd – Race Pace Even – Ez 4×100 ↓1-4 20-30s rest strong effort (not all out) 6×25 fast finishes 20s rest Odd – half ez/half fast Even – all fast | 6×50 20-30s rest Odd – Race Pace Even – Ez 3×100 ↓1-3 20-30s rest strong effort (not all out) 6×25 fast finishes 20s rest Odd – half ez/half fast Even – all fast | 4×50 20-30s rest Odd – Race Pace Even – Ez 2×100 ↓1-2 20-30s rest strong effort (not all out) 6×25 fast finishes 20s rest Odd – half ez/half fast Even – all fast |
| Set #2 – Cool down |
| Fins optional 200 ez swim 4x50m kick ↓1-4 200 25 scull/25 swim 4×50 swim breathe every 3/5/7 | Fins optional 200 ez swim 4x50m kick ↓1-4 200 25 scull/25 swim 4×50 swim breathe every 3/5/7 | Fins optional 100 ez swim 4x50m kick ↓1-4 100 25 scull/25 swim 4×50 swim breathe every 3/5/7 |
