| Gold (2700) | Silver (2250km) | Bronze (1750km) |
| Warm-Up |
| 2X400 1 – Swim w/ fins 1 – 200 Kick, 200 pull 200 as 50 Drill 50 swim | 2X300 1 – Swim w/ fins 1 – 200 Kick, 200 pull 200 as 50 Drill 50 swim | 2X200 1 – Swim w/ fins 1 – 200 Kick, 200 pull 200 as 50 Drill 50 swim |
| Set 1 – IM Work |
| 8X25 Fly w/ Fins @30 4 – SA fly 4 – Fly swim 2X100 Back swim @1:50 4X50 Breast @1:10 25 2K 1p, 25 swim 4×75 Free @1:30 50 SA, 25 swim 2X100 IM @2:00 | 6X25 Fly w/ Fins @40 3 – SA fly 3 – Fly swim 2X75 Back @1:45 3X50 Breast @1:20 25 2K 1p, 25 swim 4×75 Free @1:40 50 SA, 25 swim 2×100 IM @2:20 | 4X25 Fly w/ Fins @50 2 – SA fly 2 – Fly swim 4X50 Back @1:20 2X50 Breast @1:30 25 2K 1p, 25 swim 2×75 Free @2:00 50 SA, 25 swim 2×100 IM |
| Set 2 – Free |
| 4X50 Free Kick w/ Board @1:15 Descend 1-4 200 Free Pull @3:00 200 Free Swim @3:00 | 4X50 Free Kick w/ Board @1:30 Descend 1-4 150 Free Pull @2:45 150 Free Swim @2:45 | 4X50 Free Kick w/ Board @1:45 Descend 1-4 100 Free Pull @2:20 100 Free Swim @2:20 |
