| Gold (2800) | Silver (2400) | Bronze (200) |
| Warm-Up |
| 200 choice 200 pull 4×50 kick 4×50 build | 200 choice 200 pull 4×50 kick 4×50 build | 100 choice 100 pull 2×50 kick 2×50 build |
| Pre-Main Set |
| 4×75 choice @1:30 50 drill/25 swim 4×25 variables @30 | 4×75 choice @1:30 50 drill/25 swim 4×25 variables @30 | 4×75 choice @1:30 50 drill/25 swim 4×25 variables @30 |
| Main Set |
| 4×50 @1:00 Hold pace 4×100 @1:50 Hold pace 4×200 @3:45-4:15 2 – free “-“ split 2 – free IM (no fly) | 4×50 @1:10 Hold pace 4×100 @2:10 Hold pace 2×200 @4:00-4:30 1 – free “-“ split 1 – free IM (no fly) | 4×50 Hold pace 4×100 Hold pace 4×100 2 – free “-“ split 2 – free IM (no fly) |
| Cool Down |
| 100 swim w fins 100 swim/scull mix | 100 swim w fins 100 swim/scull mix | 100 swim w fins 100 swim/scull mix |
