Best way to prepare for 1000m race(s)?

Some context: I'm a masters rower. I've spent the past 6 months doing exclusive steady state workouts... I have a masters regatta coming up and I'd like to max out my training specifically for this event. Anyone have any suggestions on training for 1000m races? I likely will (2) 1km races in the same day with a few hours apart. I think I'm in pretty good shape but I have about a month to prepare for the event(s).

Aside from steady state workouts 4-5 times per week, I'm thinking of 1-2, possibly 3 sessions of intense workouts like:

1. 5x1000m (@2k+1-2) w/ 4' off with a bonus 1000m
2. 5x5' @30-32spm w/ 4' off
3. 4x750m w/4' off @ 2k-1 or 2k-2
4. 8x500m w/ 2' off @max pressure/max rate
5. 4x1500m @28-32spm max pressure
6. Total body weight lifting session (with focus on heavy squats and deadlifts)

Physical stats: Male, 6'0" tall, 183-190lbs (weight ranges per day, avg 186lbs usually). 1-rep max squat: 475lbs. 1-rep max deadlift: 595lbs

Questions to you all: Should I pick one of the workouts above and test each week, or should I change it up? Do you have other workout suggestions? Whats the optimal plan to max my speed given 1 month total time?

Thanks peeps.

EDIT: Forgot to mention, I'm on antibiotics and can't workout for a few days...