Warm Up:

100-200-300-400 meters with 1 Minute of Rest

*Maintain rate over 34 for each interval

 

Workout:

100-200-300-400-500-400-300-200-100 meters

*1:1 work/rest 

*Maintain rate over 34 for each interval

Notes: This was nasty. I turned the damper way down (drag was only a 94). At this drag factor, the higher rate required so much more energy to maintain and wasn't necessarily faster. During the warm-up, each interval was sub-1:50. The average for the work sets was 1:52.7 with the back half (400-300-200) being completed at 1:54 -1:55 pace (rate was 36+ for all intervals).