130218

500m TT
recover 2:00, then repeat 250m until form deteriorates
hold within 2-3 sec, recover 1:45

Time	Distance	SPM		500m pace
01:38.8	500	30		01:38.8
00:48.3	250	30		01:36.6
00:48.6	250	30		01:37.2
00:48.1	250	30		01:36.2
00:48.5	250	30		01:37.0
00:49.1	250	29		01:38.2
00:50.2	250	29		01:40.4

Warm-up 5 minute row: 1262m, 1:58.8/500m