3 hour ride - first hour is Zone 1, 2nd hour is Zone 2, last hour is Zone 1.
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
MS: 5x100 on 10" rest.
10x50 on 30" rest.
15x25 on 45" rest. These are all done at an all out effort.
Last set is 5x50 kick on 10" rest.