Strength
Fitness: 3×5 Press linear progression, then 2×3 Push Press at ~20%.
Performance: Work to a heavy single push press.
Conditioning
Row 3 x 1,000 m— the goal is to hold the same speed
for all 3 pieces, aim for what you think your ideal 2k pace is.. Rest for 3 to 5 minutes in between pieces.
Pacing tip: Expect your 2-km split (pace) to be seven to nine seconds above your best 500-m time. For example, if your best 500-m piece took you 1:50, you can expect your 2-km average split to fall between 1:57 to 1:59, meaning your total time for two 2 km would be between 7:48 and 7:56. Read more here.