Workouts

Question
I'm in my sophomore year I just finished my fall season but won't be rowing
winter since I row with a club and I can't afford winter season. My 2k right
now
is 7:17 I know its not great but by the end of this school year i want to get sub
7. First of all do you think it's possible? What workouts should I do (mostly
erging lifting or both)? I'm 5'10 165 pounds and I have been rowing since the
spring of my freshman year. Also by my junior year I want to be able to be in
the 6:30 range how much weight do you think I would have to gain to achieve
that?

Answer
Hi Benjamin: First off, your 2K time is right about average for male rowers of all weights at our age.  Your weight puts you as a "tweener" -- right in between lightweight and heavyweight.  Naturally, you are going to eventually grow and be a heavyweight.

I definitely think ou have the potential to break the 7:00 barrier, based on your great growth potential (my son shot up about 3 inches and 20 pounds between the ages of 14 and 16).  In addition to rowing and ergometer, you definitely want to augment your training with weights and road work (such as long distance runs and intensity workouts using hills and stairs).

I'd focus on the 7:00 minute goal for now.  The 6:30 goal is a pretty tall order.  Shoot for small wins and not large disappointments.

Good Luck/AP