Recently on Row2K's website, they have been soliciting workout ideas from world class rowers. They are posted on the Row2k staff blog here: http://www.row2k.com/blogs/7/row2k-staff-blog/
Here are a few of the delights..
Boris Kusturic:... It starts with 20' warm up on the erg followed by stretching. The rest time between each piece equals the time it took you to do the previous piece (so if the 2k takes you 8 minutes, you rest for 8 minutes.)
2000m at 6k pace
1500m at 6k - 2"
1000m at 2k pace
750m at 2k - 2"
500m Max
Gevvie Stone: ... 6x2k @ 6k+1"-3" (4' rest). It's my favorite because it's a hard anaerobic threshold (AT) workout providing great training while being mentally on the easier side (I think) as far as AT workouts go. It's one of the few AT workouts that I can get myself to do alone.
If I were to add my own favorite, it would be...(drum roll please)...Andrew Hashway: My favorite rowing winter workout is 90' long on the erg. You enter it into the erg as such: Intervals varying, 40' w/ 4' rest, 8000m w/ 3' rest, 20' w/2' rest). The specifics are as follows:
o 40' of firm steady state changing rates every 10' for the first 20', then changing rate every 5' for the last 20'. Rates always go up, so I usually start at a 20 and get up to 30. The idea with this segment is to work the rate, but not kill myself with power, so as the rate gets higher I just try to tap without hauling on it.
o 4' rest.
o 8k broken up into 2k on, 1k "off" steady state (SS) segments. Each 2k is race prep (start, base, sprint) and the rates for each 2k increase. The 1k is SS at a 20-22. Each 8k has three 2k pieces plus three 1k SS pieces. I try to keep the same split for all three 2ks – about 6 seconds slower than my 2k PR split. The goal here is to focus on 2k strategy and to exhaust the system.
o 3' rest.
o 20' of firm steady state broken up into 4', 3', 2', 1' changing rate each time. 20-28 and 22-30. This is to help with the flush from the previous workout and it helps me focus on bringing the splits down as the rate increases.
o Last 2' rest is just a formality, set as a reminder to keep moving after the piece. After 2' I get up and walk, stretch, and cool down.
15x3' on / 1' paddle. This is an awesome TR workout. Pacing is around 6K to 6K+2. It is incredibly important to not go out too hard, because you can dig yourself into a very deep hole!