| Gold (2900) | Silver (2600) | Bronze (2200) |
| Warm-Up |
| 200 swim 4×50 kick 8×50 1 – drill 1 – 25 build/25 ez | 200 swim 4×50 kick 4×50 1 – drill 1 – 25 build/25 ez | 200 swim 2×50 kick 4×50 1 – drill 1 – 25 build/25 ez |
| Main Set |
| 6 x 200 free 1 – pull 1 – swim 1 – swim w fins 6 x 100 1 – free 1 – back 1 – IM | 6 x 200 free 1 – pull 1 – swim 1 – swim w fins 6 x 100 1 – free 1 – back 1 – IM | 6 x 150 free 1 – pull 1 – swim 1 – swim w fins 6 x 100 1 – free 1 – back 1 – IM |
| Cool Down |
| 100 w fins 2×50 kick w fins 100 scull/swim | 100 w fins 100 scull/swim | 100 w fins 100 scull/swim |
