Suggest Training to Improve 2k time

[Mr_Michaels]

Hello,

I'm new to rowing and the site. I've been reading and trying to educate myself. I gained my interest in rowing through crossfit. I bought a rower about a week ago (used, Merry Christmas me ) and I'm working on my form. Several months ago I rowed a 2k in a crossfit competition with my son (he is 19). Neither of us had much rowing experience. He did the 2k in 7:03.3 and I did 7:31.3. I'd like to post a faster time than he did just for a little family competition . Can anyone suggest a good training program.
Sense I got the rower I have rowed 4 times. A 10k at 42.25.0, a couple other 30 minute workouts just working on my form, and last night I did 5x500 with 2min easy row recovery. My times for those were 1:52.1, 1:53.0, 1:51.1, 1:50.5, and 1:47.2.

Any help or suggestions will be greatly appreciated. Help me beat my son

I'm 42 years old, 6'1", 245lbs.

My goal = sub 7min 2K. Don't say I'm crazy but it will take work.

[Mr_Michaels]

First day on the Pete's Plan. I considered doing the beginner version but ultimately decided to just do the regular Pete's Plan. Here are my results from today:
8x500's w/3:30 rest
1-1:51.9 @26spm
2-1:49.0 @25spm
3-1:49.8 @25spm
4-1:50.8 @26spm
5-1:48.0 @26spm
6-1:49.2 @27spm
7-1:49.7 @26spm
8-1:39.6 @30spm (my current best 500m)

[ben990]

Mr_Michaels,

I just started Pete's Plan too. We seem to be similar weightwise and fitness wise. I am 47 years old and weight about 220.

Last week:
8x500m/3:30R -> 1:51.7
8000m easy
5x1500m/5:00R -> 1:58.9
8000m easy
5K -> 20:40
8000m easy

Today:
Speed pyramid -> 1:52.9

Let's see who can get to sub-7 first!