Included 10 x 30 sec, 1 min rest. df 120. Counted strokes - 1:40 r.26, 1:38.3 r.28, 1:34.9 r.30, 1:33.1 r.32, 1:31.4 r.34, 1:29.8 r.36, 1:31.4 r.34, 1:33.1 r.32, 1:34.9 r.30, 1:34.9 r.30. Good session pulling hard. Apart from first two warming up v consistent relationship between rate and pace.