1 x 25min (5 x 1min On / 4min Steady State ); Start first 1 min at R22 and then every time you do 1 min again, increase rate by 2 bits i.e. R22, 24, 26, 28, 30. The intensity for each 1 min is max split you can generate at the given rate.
Day 3) Practice on water
Warm up for 3000m; During warm up, you can do first 1000m at steady state R18, another 1000m focus on technical aspect: Clean blade extraction, balance, body rock over from the finish, setting catch angle etc..; last 1000m you can do power pieces (R18/24/26, 12 strokes for each rate) to prepare for the racing pieces.
