WU: 15 min. Z1. Trainer or road.
MS: Then large gear, using smallest 4 cogs, Z3 to Z4 repeats of: 5 min. out of saddle/5 min. small ring spin easy. Repeat these out of saddle efforts uphill or downhill if on road, rpms will be around 50 if in large enough gear.
*Number of efforts will be 5.
CD: 15 min.
WU: 200 non-free.
MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
CD: 200 non-freestyle or kicking mix.