- Time: 30m
- Warmup in an easy gear for 5 minutes then:
- 20 minutes at a race pace followed by:
- 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
- *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
- Time: 12m
- Distance: 400.00 yards
- 1x400 continuous freestyle