First of all, any time you see 'Steady State' that is a comfortable pace in which you could carry on a conversation. It is not so hard that you have difficulty answering a question and it is not so easy that your breathing has not even increased.
You are to do this before we begin our workouts for the day.
Set Ergs to 10 minutes:
Start at a Steady State (SS), paying attention to techniques and form
8' (' = minutes) do 10 strokes at 2" (" = seconds) above TRP (Target Race Pace = your desired 2k split)
6' 10 strokes at TRP
4' 10 strokes at TRP -2"
2' add 3" to your SS split
Between each set of 10 strokes you are to return to your SS as quickly as you can. Do not let the erg run away on you.
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