| Gold (2900) | Silver (2600) | Bronze (2000) |
| Warm-Up | ||
| 300 swim 200 pull 4×50 kick ↓1-4 8×25 IMO 1 – ez 1 – build | 200 swim 200 pull 2×50 kick 4×25 build IMO | 200 swim 100 pull 2×50 kick 4×25 build IMO |
| Main Set | ||
| 16×125 1-4 (25 kick in IMO + 100 free) 5-8 (100 IM + 25 kick choice) 9-16 alternate (25 back pull + 100 free pull) and (100 free pull + 25 brst pull) | 16×125 1-4 (25 kick in IMO + 100 free) 5-8 (100 IM + 25 kick choice) 9-16 alternate (25 back pull + 100 free pull) and (100 free pull + 25 brst pull) | 12×125 1-3 (25 kick in IMO + 100 free) 4-6 (25 kick choice + 100 IM) 7-12 alternate (25 back pull + 100 free pull) and (100 free pull + 25 brst pull) |
