From @tucsonrowing; 
1 Minute TT Build-Up
Part 1: First hit a :40 second time trial flat out
Part 2: 8 x :30 work // 1:30 rest (logged separately)

Start at 28spm and attempt to keep same pace but drop stroke rate by 2spm each interval. Try to hold pace steady (80%ish of 500m). If you start at 28, you'll finish at 14spm.

Started with 2:00.9 r28 and was able to meet or exceed this pace through 18spm. Did not meet the goal at 16 (2:02.9) and 14 (2:08.2) rate intervals.