First 17' is a warm up pace with pressure pieces. Take a drink of water, stretch, then right away do the next 25' at:
1' R24 max pressure followed by 4' at steady state pace, then next 1' piece R26 ,then R28, then back down to R26 and R24. (R24/26/28/26/24 one minute pieces with 4'at steady state pace between the pieces). Focus on accelerating the load for each rate step.
Day 2 - Erging. (43') Warm up 20'. Break 3'. 20' @ R22@20' test + 10" with last 2' of the workout at your 20' test -2" @ R28.
Day 3 - Practice on the water. 3 x 2000m R22/24/26 max speed of driving the load at the given rate. Focus on efficiency of distance per stroke during the recovery. So we are not only focused on driving the load but to be also efficient with recovery so that the boat has a good run with minimum drag from the blades.
