30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes.
Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
*If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
Comments and Definitions
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
SWIM
Time: 1h 05m
Distance: 3100.00 yards
WU: 400 swim/ 100 drill
MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.