| Gold (2800) | Silver (2400) | Bronze (2000) |
| Warm-Up |
| 200 swim 200 pull 8×25 variables | 200 swim 200 pull 4×25 variables | 100 swim 100 pull 4×25 variables |
| Free Set |
| 10×100 swim or pull @1:50 1 – 75 ez/25 strong 1 – 50 ez/50 strong 1 – 25 ez/75 strong 1 – ez 1 – strong Repeat | 10×100 swim or pull @2:00 1 – 75 ez/25 strong 1 – 50 ez/50 strong 1 – 25 ez/75 strong 1 – ez 1 – strong Repeat | 8×100 swim or pull @2:15 1 – 75 ez/25 strong 1 – 50 ez/50 strong 1 – 50 ez/50 strong 1 – 25 ez/75 strong 1 – ez Repeat |
| Mixer Set |
| 10×100 @2:00 1 – 75 fr/25 fly 1 – 50 fr/50 bk 1 – 25 free/75 brst 1 – IM kick 1 – IM swim Repeat | 8×100 @2:15 1 – 75 fr/25 fly 1 – 50 fr/50 bk 1 – 25 free/75 brst 1 – IM swim Repeat | 8×100 @2:30 1 – 75 fr/25 fly 1 – 50 fr/50 bk 1 – 25 free/75 brst 1 – IM swim Repeat |
| Cool Down |
| 200 swim w fins | 100 swim w fins | 100 swim w fins |
