| Gold (2700) | Silver (2400) | Bronze (1950) |
| Warm-Up |
| 300 swim 3×100 pull 4×50 variables non-free | 200 swim 2×100 pull 4×50 variables non-free | 200 swim 100 pull 4×50 variables non-free |
| Set #1 – Fly |
| 2×50 breast kick @1:15 12×25 breast @35 1 – 2k1p 1 – 3s glide 1 – Full Breast 2×50 breast kick @1:15 2×50 Breast @1:10 As 1 ez/1 fast | 2×50 breast kick @1:25 12×25 breast @45 1 – 2k1p 1 – 3s glide 1 – Full Breast 2×50 breast kick @1:25 2×50 Breast @1:20 As 1 ez/1 fast | 2×50 breast kick @1:35 12×25 breast @55 1 – 2k1p 1 – 3s glide 1 – Full Breast 2×50 breast kick @1:35 2×50 Breast @1:30 As 1 ez/1 fast |
| Set #2 – Back |
| 4×50 flutter kick @1:15 4×50 as 25 zip switch/25 free @1:10 4×50 fr variables @1:00 (Next Page) 4×50 @1:00 25 free drill choice/25 build 3×100 @1:45 ↓ 1-3 200 ez | 2×50 flutter kick @1:25 4×50 as 25 zip switch/25 free @1:20 4×50 fr variables @1:10 (Next Page) 4×50 @1:10 25 free drill choice/25 build 3×100 @2:00 ↓ 1-3 200 ez | 2×50 flutter kick @1:35 4×50 as 25 zip switch/25 free @1:30 4×25 fr variables @55 (Next Page) 4×50 @1:20 25 free drill choice/25 build 2×75 @2:00 Descend 25s 100 ez |
