10-15 minute warmup, nice and easy.
Start the main set in the easiest gear and spend 2-3 minutes in it. Click to the next hardest gear and spend 2-3 minutes there. Repeat for each gear until you're at the hardest. Then go back down.
If at any point you feel death is near, click down 2 gears for 30 seconds, recover, and then try again.
Keep your RPM as consistent as possible; definitely keep it consistent within each gear. This simulates climbing a hill (though you would gear the opposite way if you were climbing a real hill!). Stay seated if you can. Repeat twice, three if you've got it in your legs.
Cool down for at least 10 minutes. Stretch well.
6x50m, 20’ rest, descend 1-3, 4-6
4x50m kick, 15’ rest
3x150m pull, 25’ rest (if you don’t have a pull buoy, break up into 25m pull and 50m swim repeat)
6x25m, 15’ rest, descend 1-3, 4-6
2x100m easy, 30’ rest