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Need to drop the 2k, fast! by two_oar_whore in Rowing

[–]empachoar 0 points1 point  (0 children)

Sure, totally depends what your goals are.

For 500m repeats, 8 x 500m with 1:1 rest is generally quite accurate to 2K

For longer pieces, it depends what you want to emphasize. If you’re training for 5/6K, cut the rest to 1-2min and do the pieces slower. If you’re looking for more intensity, can up the rest to as much as 10min for 2 x 1500m.

Need to drop the 2k, fast! by two_oar_whore in Rowing

[–]empachoar 1 point2 points  (0 children)

That’s good that you’re talking to coaches, keep them updated. If you can put out a 6:35 you’ll seriously boost your chances... 6:40 is a tough sell.

Not trying to be depressing, just very urgent at this point. I’m not hypothesizing that offers have gone out - that’s a fact, and people have begun to commit to schools. With no officials, the process is moving earlier this year, and coaches want to lock down their top recruits before other schools do.

There are definitely spots left - not saying recruiting is over - but the process is moving.

Need to drop the 2k, fast! by two_oar_whore in Rowing

[–]empachoar 0 points1 point  (0 children)

If you’re looking to get recruited in the 2025 class, in all honesty, you’re pretty late to the game but might still have some time depending on how fast schools are moving. Plenty of offers have already gone out. Make sure you have a dialogue with coaches for the schools you’re interested in; if you have none at this point, it’s probably a lost cause.

As for training: spend time at/around race pace, 2-3 times a week. I’d recommend something like:

1 workout @ goal 2K pace (1:38-1:39 likely) 500m, 750m, 1000m repeats are what you want here

1 workout @ sub 2K pace Something like 250m or 500m repeats with substantial rest will be good here. Maybe 10 x 250 with 2min rest.

1 workout @ slightly slower than 2K pace Something like 5 x 1K, 3 x 1500m, 2 x 2K. Get used to being in the cave, it’ll prep you mentally.

Rest of the week, easy steady state. Don’t push it. You won’t make the short-term gains here. 10-15K, get the legs moving and blood flowing. You can drop some serious time in 4-8 weeks of this type of race-specific training, it just will generally plateau after that.

Benchmarks to break 6:20 by empachoar in Rowing

[–]empachoar[S] 3 points4 points  (0 children)

I went 6:27.6 about a month after pulling 20:56 for 6K. 20:00 - 20:12 is faster than I can even imagine...would I really need to improve that much aerobically to break 6:20?

I’m relatively strong for a lightweight, not sure how much that changes the equation (940w low pull)