Day1 ) Steady states, maximum distance R20-22; Power 8 each 500m at the same rate. Keep blades clear off the water at the finish.
Day2 ) 1 x 750m R24 max pressure, focus on length of the stroke; 2 x 2000m (1500m = R22/24/26/ for each 500m + 250mR28+ 250m R30). May sure that rate increase happens from the power application and not just rushing the seat faster.
Day3 ) Steady states till 9am; starts/ 5 x 1 stroke max; 5 x 3 strokes max pressure / 3 x 8 strokes
6 x 30 strokes - Speed shifts (running start at R28 to get the speed up + 30 strokes.
2 pieces with 1 rate shift (start at R28 for 20strokes, last rate up);
2 pieces with 2 rate shifts ( start with R28 for 10 strokes + R30 for another + last 10 strokes rate up;
2 pieces with 3 rate shifts (start with R28 for 10 strokes/ R30 for another 10/ R32 for 5 and last 5 strokes max speed/rate).
