I am apparently am doing something wrong

[Dangerscouse]

Well here’s the mess in action

https://youtu.be/6P6TZgPymZo

It's not bad Scott, and a few tweaks will defo help.

I agree with Max & Tony, I'd also add don't grip the handle so tightly as it looks like your shoulders are too tense as a consequence. I only hook my fingers around the handle, and your shoulders need to be prepared, but not properly tensed: imagine them being 65-70% tensed.

You seem to be using the straps a lot to slow you down, which is a sign of not properly engaging your core. It's too late to worry about it now, but if you keep rowing, try and use your core as your centre of gravity. That way everything passes through your core and you have a cleaner transfer of power, from legs, to core, to arms and back. Rowing strapless is a big help in this, but it does take some getting used to, and you may end up on the floor on your first attempt.

Try and lean more into the catch as you could add some more distance there if you're able to. NB, this should be a hip pivot, and not more compression as you've already got shins at vertical. There's also benefits from more emphasis on the lean back too, as you'll add more distance to each stroke without much more effort.

Imagine you're jumping horizontally, and you should build a stronger leg drive, and make sure you're constantly reminding yourself that it's like a relay race, and you're passing a baton in each phase of the drive. That way you should hopefully more easily stitch together the catch, drive, and finish of the stroke.

Well done for posting a video too, it does take courage

[mitchel674]

Thanks for posting the video.

As others have said, you are breaking your arms way too early which robs you of strength and length on your drive. Think about hanging from the handle and pushing away on your feet. Make sure the seat and the handle move in unison. Only break your elbows towards the end of the drive. The will keep your strong leg muscles engaged through most of the stroke.

[PaulG]

Personally I think you don’t have to look beyond Mike Caviston’s advice - in short start each 500m piece 5’ after the preceding one, with active recovery.
Or in full, ‘ RECOVERY BETWEEN PIECES. This is another topic that in my opinion gets more discussion than it deserves. .......That means do a 500m piece, recover (some passive, mostly active) until 5' have elapsed since the start of the first piece, then start the next. For 4 x 1K, use 10' centers. Don't quibble about a few seconds one way or the other, but be generally consistent from one workout to the next.
I find that too much recovery is counterproductive from the standpoint that I lose my warmup, and I actually go slower. So it's a matter of finding the right balance.’

A literal reading of this (and MC means what he writes) suggests 5 mins rest after the START of the first 500. Assuming the OP is doing the 500 at around a 2:00 pace, that will be about 3:00 to 3:30 mins rest between intervals.

[jackarabit]

Personally I think you don’t have to look beyond Mike Caviston’s advice - in short start each 500m piece 5’ after the preceding one, with active recovery.
Or in full, ‘ RECOVERY BETWEEN PIECES. This is another topic that in my opinion gets more discussion than it deserves. .......That means do a 500m piece, recover (some passive, mostly active) until 5' have elapsed since the start of the first piece, then start the next. For 4 x 1K, use 10' centers. Don't quibble about a few seconds one way or the other, but be generally consistent from one workout to the next.
I find that too much recovery is counterproductive from the standpoint that I lose my warmup, and I actually go slower. So it's a matter of finding the right balance.’

A literal reading of this (and MC means what he writes) suggests 5 mins rest after the START of the first 500. Assuming the OP is doing the 500 at around a 2:00 pace, that will be about 3:00 to 3:30 mins rest between intervals.

Elsewhere referred to as 5’R “on centres,” sort of the pitch of rest periods rather than duration.

[Tsnor]

A literal reading of this (and MC means what he writes) suggests 5 mins rest after the START of the first 500. Assuming the OP is doing the 500 at around a 2:00 pace, that will be about 3:00 to 3:30 mins rest between intervals.

Elsewhere referred to as 5’R “on centres,” sort of the pitch of rest periods rather than duration.

I had totally missed this. thank you. The 5 mins never made sense to me, too long.

[frankencrank]

You have received lots of good advice and there is still some time left. I recommend trying to improve your aerobic endurance. That can only be done if you get your HR up and keep it there about 30 min 3X per week minimum. Ignore your other activities and spend your time on the rower. And, work on pacing. "races" are won in the last 10%, not the first 10%. Learn what a good pace feels like so you can pace yourself then pick it up a bit at the end if you need to.

Lastly, take the day off before your test and get a good nights sleep before your test so you are properly rested.