6k

Question
I am a lighweight rower in high school. Every so often in the fall we have to do a 6k test. My team does steady state work and sprint work on the erg , as well as running and on water rowing during a six day period. However despite my efforts, I can not seem to lower my 6k time. Is there anything I can to training wise or mentally wise to prepare my self, other than what I do with the team? I have broken the 24min mark my coach has set in the past but this season seem to have trouble breaking 24. So im just asking for any advice on how to improve my times.
Thank you

Answer
Hi Brendan: Reading everything you are doing for training, I'd say you need to supplement your workout routine with a weight training program.  This might help you get more drive out of your stroke.

Your lifting routine should emphasize legs, back, and bench pressing for the upper body.

Regards/AP