Day 1) Warm up for 30min/ rest 3' to stretch / 1 x 9' (over- under); 9' = 3 x 1' R24 @ 20' test + 2" followed by 2' R28 @20' pace -1-2" and so on until you complete 9'.
Day 2) Erging, warm up for 20min, rest 3 min to stretch/ 1 x 20' R22 @ 20min test pace + 4-5"
Day 3) Practice on water. Time trial. 3 x 2000m (R20/22/24/26; 2nd - R22/24/26/28; 3rd R24/26/8/30; Rate switch every 500m);
