Simple one this week.
5k, rate 24, enjoy :-)
Suggested second session
We've been doing quite a lot of medium length (5-10 minute) piece recently, so this is a change of emphasis back to something longer.
2 x 15 minutes, r22, 5-minute active rest.
Idea is to work on getting the distance per stroke, and maintaining good form with a strong body position all the way through the 3-0 minutes.