| Gold (4400) | Silver (3800) | Bronze (3250) |
| Warm-Up |
| 300 swim choice 200 pull 200 kick/swim 4×50 drill/swim choice | 200 swim choice 200 pull 200 kick/swim 4×50 drill/swim choice | 200 swim choice 200 pull 200 kick/swim 4×50 drill/swim choice |
| Pre-Main Set |
| 12×50 @1:10 2 – kick 1 – swim | 12×50 @1:20 2 – kick 1 – swim | 9×50 @1:30 2 – kick 1 – swim |
| Main Set |
| 3×200 swim @3:30 Alternate free/stroke 6×100 IM @1:55 4×50 build @1:00 3×300 free @5:20 Choice to do 1 pull 8×50 IMO @1:10 | 2×200 swim @3:45 Alternate free/stroke 6×100 IM @2:10 4×50 build @1:10 2×300 free @5:45 Choice to do 1 pull 8×50 IMO @1:20 | 4×100 swim @2:20 Alternate free/stroke 4×100 IM @2:30 4×50 build @1:20 4×150 free @3:30 Choice to do 1 pull 4×50 IMO @1:30 |
| Cool Down |
| 100 ez 100 scull/swim | 100 ez 100 scull/swim | 100 ez 100 scull/swim |
