Day 1) Warm up on the erg 20'. 3' rest. 5' @ 20' test + 3" R24. 4' rest. 5' @ 20' test @ R28. 4' rest. 3' @ 15" ON open rate, max split, 15" OFF.
Day 2) Warm up on the erg 25'. Rest 5'. 1250m race @ projected 2K split @ R30-32. Rest 5'. 500m @ R30 (last 200m sprint).
Day 3) Practice on water.
Warm up for 30'. Regroup at the sea wall for 20' @ R22, max distance. 1000m @ R24. 1 x 250m @ open rate.
