250 FS, 150 Form
3 * {
    100 as 10 strokes FS, 10 BC, 15s rest,
    100 as 6 strokes BF, rest FS, 15s rest,
    50 FS/50 BC, 60s rest }
300 Fast on 4:40 (4:07)
300 Easy on 5:00 (4:22)
300 Build on 4:50 (4:14)
3 * 100 Choice, 15s rest
200 easy
Total: 2700m

B: 54.2km – S: 5300m