Workout of the day - 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.

WU, 5 min - 1251m
1:00 - 291m (1:43.0/500m)
1:30 - 426m (1:45.6/500m)
2:00 - 561m (1:46.9/500m)
2:30 - 700m (1:47.1/500m)
3:00 - 820m (1:49.7/500m)
3:30 - 952m (1:50.2/500m)
4:00 - 1084m (1:50.7/500m)
WD, 5 min - 1253m