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.
a pyramid of distance. Stay at your regular Z2-ish/RPE 4-6 through the whole thing. Best done at a track, or a place where you know pretty much how long 200m is (1/8 a mile or half a lap of the track).
5x50m, 20’ recovery
6x25m, 5’ recovery
4x75m, 20’ recovery (with fins if you’ve got them)
2x100m pull, 30’ recovery (if you don’t have a pull buoy, break up into 25m pull and 75m swim)
4x75m, 20’ recovery (25m kick on back, 25m easy swim, 25m fast swim)
6x50m, 20’ recovery (25m weak side breathing, 25m regular; if you don’t have a ‘weak side’ alternate sides (3 or 5 stroke) for the entire 50m)
100-200m easy, backstroke, breaststroke, dolphin dives, something fun!