| Gold (2900) | Silver (2500) | Bronze (2000) |
| Warm-Up |
| 200 swim 200 pull 4×50 drill | 200 swim 200 pull 4×50 drill | 100 swim 100 pull 4×50 drill/swim |
| Set #1 |
| 12×50 6 – kick ↓1-3 in pairs 6 – pull ↓1-3 in pairs | 8×50 4 – kick ↓1-4 4 – pull ↓1-4 | 6×50 1 – kick ↓1-3 1 – pull ↓1-3 |
| Main Set |
| Two Rounds Round 1: Free Round 2: Choice 2×100 moderate 4×50 variables 2×100 pull 4×25 FAST | Two Rounds Round 1: Free Round 2: Choice 2×100 moderate 4×50 variables 2×100 pull 4×25 FAST | Two Rounds Round 1: Free Round 2: Choice 1×100 moderate 4×50 variables 2×100 pull 4×25 FAST |
| Cool Down |
| 300 as 100 swim/100 drill/100 kick | 100 choice | 100 choice |
