52 year old beginner rower : CRASH B sprints

Question
I am 52 years old and am classified as a veteran heavyweight
(6'2", 217 pounds) for the CRASH B Sprints.  I  started
rowing indoors 3 weeks ago to get back into shape and want
to compete in the CRASH B sprints on February 20th, 2011.  I
tested my 2K time at 7:46.  What time can I realistically
hope to achieve by the CRASH B sprints (3 months)? How long
is realistic for me to reach 7:00 for 2K?

Thanks.  

Answer
Hi Gregory: That's a pretty good time for a beginner in his 50s.  You are already better than the average time for 50-59 year old heavyweights (7:53.5).  I'd say, right now, you's probably finish in the middle of the pack at the Crash-B's.

With added training and conditioning, a beginner can expect to drop a lot of time early on; then it gets a bit tougher to carve off some time.  

I don't think 7:00 is a realistic goal in just 3 months.  You really have to maintain an incredibly intense pace to row an entire 2K at 1:45/500.  Shoot for 7:30 at Crash-B's, which is an excellent Senior time.  Your workouts should emphasize weights high endurance workouts, like running stairs or short-distance intense runs.  Long distance runs are also good.  I'd also recommend you seek out a rowing coach or experienced rower, who can observe your stroke and give you advice on perfecting your stroke.

Good Luck/AP