Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
*This workout can be pushed back to two weeks out if you are not comfortable with doing it 7 days out. I've had many people do this workout a week out from their A race with a great result. They key is to keep the intensity in the specified zones - really, it's 40' of Zone 3 work, and another 10-12' of Zone 4 running. Not a lot in the way of intensity, but I do see where the volume might make you hesitant to try the workout. Like I said, try it two weeks out - the whole idea is to understand pacing and get the idea of how easy you should ride the bike in order to dial up the run every few miles.