Practice 2k Warm Up Sequence:
1. Dynamic Warm Up
2. 10-15 min erg at +20 to +30 your goal 1k/2k pace
3. 3 to 4 x 10-15 warm up strokes building from +7 to 0 your goal 1k/2k pace
4. 1 x 15 strokes at -2 to -4 your goal 1k/2k pace
5. Paddle 3-5 minutes
Then
2  x 10 minutes at 60-65% (+25 to +35 goal 1k/2k split)
Rates (every 5 minutes): 18, 20, 18, 20