5x2000m @2:00 rest
1st 2000m @2:47.5 20’
warm-up
2nd 2000m @2:23.8 15’
steady rate
3rd 2000m @2:54.1 22’
easy
4th 2000m @2:19.8 21’
500m steady rate
500m sprint
alternating
5th 2000m @2:50.7 23’
rest

10406m @2:39.1 20’

extra was from before the 2000m and last stroke of the 2000m