Find Your Rate 
12x 1' at the following rates:
18-20-22-24-26-28-30-32-34-36-38-40

For max meters each minute. Rest as needed (up to 5 mins) between efforts. The goal (beyond work) is to simply improve distance each time. Faster rates should ALWAYS equal faster splits. Turned the drag way down (90) to play with a lighter flywheel. Don't allow your technique to suffer at the higher rates just to hit the target s/m.