Warmup: 15m (5, 4, 3, 2, 1 ladder) + transition pieces
15m:
5m easy-medium @18,
4m @20, 2K+22,
3m @ 22, 2K+18-20
2m @24, 2K+14-16
1m@26, 2K10-12
Transition pieces:
2×15 strokes on, 10 off @26, 2K+6-8
2x1m on, 1m off @26, 2K+6
Body of workout: 1:15 pieces, then 1m pieces
3 (1:15 on, :45 off) @ 26-28, 2K+4
2 (1:15 on, :45 off) @28, 2K+2
2-3 min rest
3 (1m on, :45 off) @28-32, 2K pace. Last piece sub 2K.