2k Splits?

[[old] dewey]

When I do 2ks, I rarely ever have a set plan going into them as to where I am going to hold my splits. Generally, I just try and hold them one second below where my PB splits were. I was wondering if anyone has a set strategy that has helped improve their 2k times as far as where you should hold the splits at.

[[old] Mark Keating]

I don't have a set strategy, dewey, but yours is consistent with the little bit of reading that I've done.

[[old] LeonCrewDewd]

2k average for me is like 1:57... but i'm a noice 9th grader, so i dunno if it helps

[[old] Sir Pirate]

With 2K’s I think your body will tell you what the best way to row one is.<br>For me, I know what split I can maintain for a set distance. During interval work you will soon find what is border line with regards to your ability to maintain a split. Doing a 1500m test and holding 1:45 from start to finish with no sprint start or sprint finish would tell me that I should be able to go sub 7:00 for a 2K during a race or a test piece.<br><br>I tend to work it the other way though. I will do a 10min test aiming to hold 1:40 pace from start to finish. If I get just over 3000m then I know that I can do a sub 6:30 2K.<br>I have to do it this way as I do not do many short interval sessions, as I can not get up speed/pace up in such a short piece.<br><br>When doing a 2K I will try to keep the 1st ¾ of the 2K at a constant pace (1:37 for example) then with 500m to go wind it up to the finish. A lot of other people tend to go out very fast for the 1st 500m then ease of for the middle 1000m then try and sprint home in the last 500m. Best thing for you to do is try a number of combinations and see what one works best for you.<br><br>Let us know how you get on.<br><br>Sir Pirate

[[old] allapologies916]

Power 10 at beginning (not full full pressure, but 2k goal -:10)<br>then settle into the piece, holding consistantly the goal you set for your 2k, if possible, try to hold it right on there, because if you are, and the goal is low enough, you will most likely start to watch the splits go up 1 or 2 seconds between 1000 M-500 M to go.... Then, pick a distance (200 M is usually good) and sprint it all out (this should drop your 2k average .3-.5 if you sprint correctly)... You really really really need to make sure to up the rating as high as you can at the very end, yes it hurts, but welcome to rowing.

[[old] derm]

916, was this strategy given to you by a coach or did you develop it from experience?<br><br>In your example, if I understand it correctly, let's say I'm shooting for a 7:00 2k. Then start with 10 pulls at about 1:35, settle in to an avg 1:45, and between 1000-1500m, drift to 1:46-1:47, sprinting in the last 200 at a pace that lowers my avg to make sure I hit 1:45 for the whole piece to give me 7:00. Is that the idea?<br>thanks,<br>Hank

[[old] allapologies916]

Hank,<br>Yes, that is the idea... THe only strategy I've recieved from a coach on erging strategy is the following:<br><br>6k's- Negative SPlitting: First 2k at Goal Split +2<br> Second 2k at Goal Split<br> Final 2k at Goal Split -2<br>any erg test- Sprint at 200 Meters<br><br>The strategy I gave is something I developed from my coach's love of 2k erg tests, and my desire to break 7 minutes as a novice. But I just did the math, and I'm pretty sure this is correct.<br><br>-10 strokes @ 1:35 split, 30 Rate (this would take approx. 20 seconds)- Your average should be at, or very close to (w/in 0:01) splits of 1:35 avg.<br>-Settle into 2k pace for the next 895 meters, 1:45 avg. split @ whatever rate (3 min. 8 sec. used)<br>-1000 Meters are left: Splits start to rise up for the next 700 meters, 1:47 avg. split (2 min. 30 sec. used)<br>-300 Meters left: 100 Meters @ 1:45 avg. split, prepare your body to sprint (21 seconds)<br>-200 Meters left: Up the rate 2-4 beats, pull your ass off; then with the final 100 meters, up the rating as high as you can, and grind it (41 seconds to do 200 meters)- You only need a 1:42.5 average to do 200 meters in 41 sec.<br><br>*Remember, that when you slack off, your entire average split shouldnt be a 1:47, but instead, that is what you should be pulling.... If you let your average come up to 1:47, then you will not break 7 min....<br><br>This will give you a 7 min. 2k<br><br>HOwever, that is hypothetical, and is if every single stroke was exactly the same, and you held your averages perfectly. But yes, a plan very similar to that will work for the goals that you set. Just don't expect to sprint too much, and make sure that you're able to push your body enough to sprint it out for that last 200 like you're supposed to. And dont forget to up the rate, that can make or break a sprint.

[[old] derm]

thanks, sounds interesting, as valid an approach as any, and I'll try it at my next test. thanks again.<br>Hank