2K erg strategy/times

Question
Hi, I am going to be a junior in HS and have been rowing for one year now.  I'm 6'2" and weigh 175 lbs.  My PR 2K time is around 6:43, but I've hit a plateau and haven't been able to lower it.  I'm wondering if you have any suggestions on how to lower my time to a sub 6:35 by the end of the summer?

Answer
Hi Sam: I wouldn't lose too much sleep about not lowering your erg time over the summer.  You just finished a grueling year of spring rowing and your body may be either a bit worn out and/or stale from all the rowing and erg workouts.  Unless you are doing an on-water summer rowing program, this is what I recommend:

1) Take a 2-3 week "break" from the ergometer.
2) For the next month, put in a fairly intensive routine of weight training and running.  Your weight training should be a mix of power lifting (bench press, squats) with free weights and periodic routines of low weight-high repetition circuit training using a Universal gym machine or Cybex or Nautilus.  As for running, mix long relaxed jogs over level terrain with intensive workouts running up stairs and/or hills.  

After a month or so, go back to the erg and see how you feel.

I also found this routine on the Concept II Web Site.  Click on the link below.

Regards/AP

http://www.concept2.com/forums/wolverine_plan.htm