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Start at backstroke with rounds as the 5th row of a slow six.
a = 7.9.10.s16.19
b = s6.s9.s11.s20
c = s3.12.s14.s16
d = s7.s9.s14.s16.18.19
e = s5.s14.s16.s19
f = s2.6.7.s13.15.16
g = s1.7.9.10.s16.19
h = 1.s6.8-13.15.17 (20)
i = 7.s9.s13.15.16.19.s22
j = 1.3.4.s12.16.17
k = 3.4.12.16.17.19
12 56s (0f,12b), 9 65s (0f,9b), 182 4-bell runs (23f,159b).