2k split needs to DROP

Question
Hi I am a 15yo 127lbs 5ft7in male high school freshman novice. My current 2k is a 7:29.4, with states and then SRAA Nationals and not to mention the imminent Governor's Cup around the corner, I really need to get my 2k down at least 10 seconds in order to make the first boat. Technique isn't as big of a problem for me as I have been told that it would be an asset to the top 8. My real question, is what kind of workouts would I have to be doing in order to drop so much in such a short period of time. I already row a 20min piece everyday aside from my normal 3-4 hour practice. Any help would be great, Thanks.


-Sam

Answer
Hi Sam: First off, for someone of your height and weight, 7:29.4 is very good for a novice.  In my day, a coach would make decisions on changes to a boat's crew based on something called a seat race.  That's where they would break the eight down to two fours and they would race for time.  Then the coach would replace the rower in jeopardy of losing his seat to the one that is competing for it and run another timed piece.  The coach would compare times to determine which rower made the boat go faster.  I don't understand why the coach wouldn't do this rather than just conclude that if your erg time is better than someone else's erg time, you will make the boat go faster.  This is not always the case.  Some rowers can pull incredible erg scores, but their gorilla-like approach to the erg can throw the set and timing off in an on-water shell.

Dropping 10 seconds in a few weeks when you are at your peak is not easy. I don't think you have enough time to add much more strength and conditioning at this stage.  I would just suggest that you replace your 20-minute erg workout with shorter, more intensive, workouts like 8X500 meters at racing pace, with a couple minutes rest in between.  In order to shave some time off your 2K, you are going to have to come out really high and hard at the start.  For example, if you are doing a 1:45 during the start of your 2K piece, you have to think about doing 1:40 for the first 500.  You have to get the time as low as you can while you are fresh -- it's extremely hard to make up lost time once you are into the piece.  For the body of the piece, just try to hang on until the last 500 then leave it all on the erg.  

One last point: You are still just a freshman.  Unless the boat you are in is truly horrible, maybe you should just concentrate on being the best you can be in the boat you are in rather than obsessing over making varsity.  You have 3 more years to make varsity and you will have a full off season to gain some height, weight, conditioning and rowing experience.

Good Luck/AP