Warm-up as you would before a 5K test piece

10 min at 4,3,2,1, rates 20,22,24,26
5 minutes of
20 strokes at 26
15 strokes at 28
10 strokes at 30
5 strokes at 32-34

paddle, drink water

then 500 meter at 5K pace from a dead stop. Replicate what you will do during the 5k piece. 5-10 high then sttele to race pace.

10 min steady state at 22 (+10 over 5K pace)

stretch