Start in big ring, easiest gear. Gradually work your way over 25-30' to the hardest gear you can maintain a cadence around 80 with a medium hard effort.
Leaving it in your hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand).
Then do 5' grind in big ring, hardest gear. Gradually work your back to your easiest gear by 1' for cool-down.
Grind means sitting back on saddle, turning pedals over, not worrying about keeping cadence high, which should be around 60' during a grind.
Comments and Definitions
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100
SWIM
Time: 1h 05m
Distance: 3000.00 yards
WU: 400 swim/ 100 drill
MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100