15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x30 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.
WU: 300 of any stroke, distance, amount of rest between.
MS: 1,000 total of any stroke, drills, distance, pace, or rest between (be creative!)
CD: 200 cooldown non-stop freestyle.