Distance	Time	Pace/500m
300	:58.2	1:37.0
250	:48.6	1:37.2
200	:40.2	1:40.5
150	:29.0	1:36.6
100	:19.7	1:38.5

Damper = 6; Drag = 116

Notes: This weekend's workout: we're adding some volume to last week's session but taking the same approach. Hit each of these intervals as you would your 500. Not trying to go all out on each one but being able to hit your sprint start and confidently find your race pace. Use the last bit is an opportunity to flush some gunk that built up in the sprint portion.