WU: 15' - nice smooth spinning
MS: 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 3x20 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.
WU: 300 yds of different strokes.
5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.