Upcoming 1km ergo test

Question
Hi Al Pepper,
I am in my second season of junior schoolgirl rowing, and we are currently on summer holidays. There is 5 weeks left until our rowing selection camp for crews for the racing season, and a fairly major part of selection is 1km ergos. My most recent 1km time was 3 weeks ago and was 3:50. (3 seconds off my personal best). I am interested in knowing how to drop at least 3 seconds of my time. Is this possible in 5 weeks and what sort of training do you suggest?

Answer
Hi Phoebe: I don't know your age or weight; but assuming you are between 14 and 15, your 3:50 (and 3:47) are both world-class times  (i.e., Top-5%).  If you aren't training much yet, you want to get back into a routine of weights, running and ergometer working.  Do 2-3 of each for the next 5 weeks.

Someone as good as you can easily shave off 3 seconds just be how you approach the 1K piece.  Just go off the start an extra 2 strokes per minute for your first 20 or 30 strokes and then begin your final kick at the last 300 meters or so.   

Good Luck/AP