v12:00/3:00r...5, 1st was warm up at 15spm 2nd through 5th were speed intervals, 90 seconds race pace, 45 seconds easy paddle for 4 repeats with final 3:00 minutes 1:15 race, :45 paddle, 1:00 race, followed by 3:00 recovery paddle. Stroke rate at race pace @28, increasing to 34 for each final 60 second repeat.