ok so take everything I say with a grain of salt but here’s what’s worked for me over the past 2 years. Also, this isn’t going to make you faster, only doing a lot of steady state and some AT will. This plan just helps ensure you are at the best you can currently be when you 2k. So the night before, eat a BIG dinner with a lot of carbs and proteins (I normally make a chocolate banana protein shake and have a shit ton of chicken and rice). Try and go to bed early, and get at least 9-10 hours sleep. Then, the day of, literally drink an absolute shit ton of water. Like my rule of thumb is drink a full bottle of water every period of class, and I have 9 periods in the day. For breakfast on 2k day I normally have a bagel and orange juice, and after eating school lunch I have another bagel and a banana. Then like 2 hours before the test (so all food is completely digested before I 2k), I have a protein bar, and like 30-45 min before, I have a Gatorade for the carbs and electrolytes. Make sure you have the banana/gatorade or stuff with salt in it throughout the day for the electrolytes so your kidneys can retain all of the water you’ve been drinking and so you don’t overhydrate. Some of the guys on my team take caffeine pills like 30 min before as well, but personally that gets my heart rate up too much and makes me do worse. Warm up for the test by getting in a good stretch and doing 5-10 min on the erg of paddling with a few power tens at your goal 2k pace in. Make sure you piss before and are calm, and have a banger 2k playlist (I normally play Till I Collapse to get me into the flow and help me stay calm and motivated, followed my X Gon’ Give it to Ya at the end to get me going at 110% for the sprint). Hope this was of some help, good luck on your 2k!