ways to improve 2k time

Question
I'm a lightweight rower at 5'6" and 125 lbs.  My best 2K time is 7:56.  Ideally, I would like to have a 7:40 by the end of spring season and win the upcoming indoor erg tournament.  I am looking for ways to improve my 2k time.  At the end of fall season (after doing long pieces)I pulled a 2K and found it difficult to keep the cadence high.  So far over winter break I have been doing an hour of power every day for the past 2 weeks.  I am worried that this will not be much of a benefit when I return and have to pull shorter pieces at higher cadences.  Should I focus on shorter pieces right now?  What is the best thing I can be doing to bring this erg time down?  Additionally, I would like to row in college as a lightweight.  What are some competitive times that will help colleges notice me?

Answer
Hi Ally: First off, 7:56 is an incredibly good time for ANY women, let alone a junior lightweight women.  So you have a great chance of winning your tournament if you can stay around 7:56.

I think you identified your problem.  While long and low pieces are good for your overall endurance when you hit the middle stage of a 2K, it does not quite prepare you for the high cadences at the start and end of a 2K piece.  You need to be doing things like 6 to 8 500 meter pieces with short rest in between.  The pyramid (where you start at 10 hard and 10 easy strokes and build to 50 hard 10 easy) is another good one.  The website below has additional workouts:

http://www.concept2.com/us/training/default.asp

As for college rowing, your erg time will get you noticed.  However, what you do on the water and whether your crew has won any big races is far more important.

Goo Luck/AP