"Can you do a race warm up, have a short rest. Then set up a 500m piece – 5 stroke start and then settle to a 1:28 until the end. Then at least an 8 min rest… at least, please!
Then set up a 2000 piece. Row the first 650m as you would the race. So a solid aggressive start, then look for the 1:32 cruise. If you feel good and you want to push out to 750m you can, but that’s the limit. Then paddle to the end as a warm down."