| Gold (3800) | Silver (3400) | Bronze (3050) |
| Warm-Up |
| 300 swim 200 pull 4×50 drill 8×25 variables | 200 swim 200 pull 4×50 drill 8×25 variables | 200 swim 200 pull 4×50 drill 8×25 variables |
| Kick Set |
| 6×50 kick ↓1-3 in pairs @1:10 100 swim regroup 4×75 @1:50 Odd – 50 kick/25 swim Even – 25 swim/50 kick 100 swim regroup 2×100 kick @2:15 | 4×50 kick ↓1-4 @1:20 100 swim regroup 4×75 @2:10 Odd – 50 kick/25 swim Even – 25 swim/50 kick 100 swim regroup 2×100 kick @2:30 | 4×50 kick ↓1-4 @1:30 100 swim regroup 2×75 @2:30 1 – 50 kick/25 swim 1 – 25 swim/50 kick 100 swim regroup 100 kick w fins |
| Main Set |
| 8×25 as 2 fly/1 free @35 4×50 back/breast @1:10 2×100 IM @2:00 2×200 free @3:45 2×100 free pull @1:45 4×50 free variables @60 8×25 free as 2 strong/1 ez @35 | 8×25 as 2 fly/1 free @35 4×50 back/breast @1:10 2×100 IM @2:00 200 free @3:45 2×100 free pull @1:45 4×50 free variables @60 8×25 free as 2 strong/1 ez @35 | 8×25 as 2 free/1 fly @35 4×50 back/breast @1:10 2×100 IM @2:00 200 free @3:45 2×100 free pull @1:45 4×50 free variables @60 8×25 free as 2 strong/1 ez @35 |
| Cool Down |
| 300 swim/drill/kick | 300 swim/drill/kick | 200 swim/kick |
