I'll throw in my
worth on this topic.
I think this is a lot like asking what is the best computer; you'll find many opinions that don't all necessarily agree with each other. Remember the 7 P's; Prior Proper Planning Prevents Pi** Poor Performance.
If the question is only regarding the day of and just prior to the event
, then a proper warm up with few power efforts in the mix might work for you. For me, it's the preparation that begins months and weeks before, and, hydration and fueling properly days and hours before. Hydration begins days before the event and many people don't realize how important this component is. Eat what works for you no closer than 3 hours prior to the 2k. I eat steel cut oatmeal with sliced bananas exactly 3 hours before, then I also will take a Cliff Shot 20 minutes before with 3-400 ml of water to make sure it's washed down and in. I'm pounding water to point of discomfort days before, and then on the day of I continue hydration right up to the start. Obviously, on the day of the event, you don't want to be sloshing and puke it up, but you just can't have too much water. It helps your circulation and cooling.
Some are now extolling the virtues of beet juice. Beet is high in nitrogen so it's a vasodilator that relaxes your vascular system just like nitroglycerine tablets do and lowers blood pressure and enables increased blood flow. There's obvious benefit there if you buy into the beet craze. Many swear by beet juice and most of the Olympic teams were pounding it so decide for yourself. Carrot/beet/apple puree is very tasty. Most indicate you need to juice the raw beetroot to get the benefits as opposed to buying the bottled stuff which is extracted; claims are that bottled juice leaves behind the phytochemical carriers you need to get the benefit of vasodialator.
Anybody can lay down 2k, but getting all the performance you have to give is a game of balance and preparation. I started training for CRASHBs in November and then turned up training dramatically on Jan 1st.
As far as a flight plan goes, like I said up front there are many strategies out there. I use the level flight plan approach and then hit the gas with 250 to go. That's a short finish sprint for most but I too am not a sprinter but find that I have 40 seconds of finish sprint in me always. You can do anything for 40 seconds...right? You will need to sit on a 1:45 split to get your 7:00 minute target. That will require understanding exactly what stroke rating is sustainable for you to maintain that split. You'll need laser focus to own that 1:45 for the entire 2k. Don't let it get away from you...EVER, and also don't go out too hard or you'll scorch yourself and die in the "darkest part of the jungle" (1200-1600 meters). Whatever sprint you might have at the end will be insurance to push under the 7:00 target. You have to have a good cox who will commit to training with you in order to understand what your limitations, strengths, and weaknesses are and manage them. You should be a drone to your cox and pick one that's not chatty and just gives helpful comments like sit tall, head up, stay long, etc while you focus only on maintaining your 1:45 split. Settle on that 1:45 within 10 strokes - no more.
I need at least a 30 minute warm up for a 2k. I will do a full pressure 500 meter piece also to get the cobwebs out. It's a game of small improvements when you get close to the limit for most people, so when you add up all these little things they become very significant.
I strongly encourage testing (doing a 2k piece) once a week for at least 2-3 weeks prior on the day and time that you plan to do your 2k piece so you know exactly what to expect and can manage any surprises before it counts. I set my 3rd personal record in a row at CRASHBs this year so this approach works for me. Think of everything in terms of 1% gains; food, training, preparation, sleep, hydration, and when you add them all up with a solid flight plan and good coxing, you'll get your 15 seconds and then some.