Help me break 6:45 within half a year.

[nswrower]

I went from 7:00 r34 in march 2011 to 6:45 r32 in october 2011, does your boarding school have a gym? I went to the gym 3 times a week and then did squats only, followed by a 5-10K row at around 2:03-2:09, always at rate 20, however, when I did the 2x45min ergs my max was 155 and average was 2:14.1 at the beginning, so I'd assume you could go quicker.

In all honesty I'd say focus on building power, maybe you can't do squats as you want to keep the weight off? Then do 1 min on, 1 min off x15-20 at rate 20 and max power once a week, and every second day do 2x15min or 2x20min at rate 14-18 and close to max power. This power base will help you row after school as well and improve signidicantly, instead of just being fit and not powerful.

[Ted209]

4. 1 x 5K at 6-8 secs above race pace.

I am a bit skeptical as to whether or not I could manage 5k at a 1:54 pace, but i suppose if i really pushed myself..?
I am also not sure that I could manage 30 mins at a 1:56. Is this an indication my endurance needs work?

does your boarding school have a gym?

Yeah it does, it's not the best gym but it does have a squatting cage, leg press machine, and leg extension machine, as well as plenty of dumbbells and squatting bags. Putting on weight is not a problem for me as I can still put on a good 8-9Kg's and still be lightweight, just so long as the weight is useful weight and not fat.

[nswrower]

Yeah it does, it's not the best gym but it does have a squatting cage, leg press machine, and leg extension machine, as well as plenty of dumbbells and squatting bags. Putting on weight is not a problem for me as I can still put on a good 8-9Kg's and still be lightweight, just so long as the weight is useful weight and not fat.

Then squats and high stroke power 5-10k rows 3 times a week is all you'll need, and eat to put on the weight you can

[Cyclingman1]

I am a bit skeptical as to whether or not I could manage 5k at a 1:54 pace, but i suppose if i really pushed myself..?
I am also not sure that I could manage 30 mins at a 1:56. Is this an indication my endurance needs work?

When I offered up specifics of workouts, it was not intended to be followed religiously by anyone, including myself. Also, it is not a comprehensive workout plan. I should have considered the target audience when I did this. I should have known this would be taken literally.

I was trying to make a general point about power workouts and their relevance to rowing fast 2K's. Please, anyone feel free to adapt my suggestions to your specific situation. Row faster or slower based on where you are. Also, capabilities change on a daily and weekly basis. Some days you feel strong, others not. I don't think in training that one should kill themselves trying to achieve a number. If on that day you're not doing well, back off the pace. Come back another day. Now, if that happens day after day, then too much has been bitten off and a general slowdown needs to occur.

If good 5K times cannot be achieved, I don't think that implies rowing mega-distances. After all the point is not rowing good 5Ks, it is good 2K's. I would say just keep attacking the 5K's. Eventually the times will come down and will benefit 2K. Also, the interval work will help on the 5K's. It all about getting used to pace. Endless slogging along will not accomplish that.