Warm-Up: 12 minutes
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)

then

5,000 meter performance piece
rate 26-28 for the base rate

Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.