4 X 500; 130-135 drag rate, seemed like just over 6 seemed optimal, as my best 500m times were on this. 1:41ish; 1:40; 1:39-140; 1:40-1:42; then 2X1000; the first I held 1:45 the whole way, but the second I started out with 1:47 for about 200m before gradually picking up the pace and finishing in 1:43/1:44. Very hard w/o though. Felt quite tired from previous two days. Did some light upper body weights.