WU: 10 min Z1 spin.
MS: Z2 aero position, 80 + rpms. Keep hips from wobbling and bike from leaving a straight line down the road. Push/pull gears all around the pedal stroke.
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
WU: 200-easy. 4 x 50 moderate free w/15 sec. rest between.
MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
CD: 300 easy