Day 1) Warm up for 20'. Rest 3'. 2 x 5', R28, at 20min test pace, rest 3' between the pieces and 4' after the second set, then 1 x 2' at projected 2k pace R30.
Day 2) Warm up for 25'. Rest 3'. 2 x 4' (4' = 45" @ your projected 2k pace followed by 15" at light recovery pace); 4' break.
Day 3) Practice on the water. Warm up for 30' with steady state and power pieces R20/22/24; Followed by an hour of R22 of firm pressure. Focus on the the run of the boat during recovery, maximizing distance per stroke.
