Day 1) 35' steady state @ R18, rest 2'. Then 3 x 1' @ R28 at projected 2k pace, rest 2' between pieces (Reference split is 20' R24 test split -6-8".
Day 2) Warm up for 30' (20' steady state + 10' power pieces R20-28), rest 3'. Then 2 x 3' @ R28 at 2k projected split (20' test split - 6-8") with 3' rest between pieces.
Day 3) Long steady state on the water @ R20. Technical work; focus on consistency of the rhythm throughout the stroke cycle. Every 500m Power 6 strokes @ R24. Focus on keeping the pressure firm on the blade.
