How would you get an Erg score for rowing?

How to to drop erg times and get better at rowing?

• I am a sophmore in high school 5'7 120lbs and a novice on the rowing team, i would like to know how a workout that can help me drop my erg scores and help me get stronger for the upcoming season, my current 2k time is an 8:33 and my 20 min piece distance is about 4500 meters, thats not that good compared to our elder teammates, but i was still better than half our novices, also i never used my legs then, i used everything but, i also had terrible form for my 2ks, so i would like to know workouts that can help me get better for our spring season

• Answer:

  I have a really good drill to do on the erg... Put the erg on 'Just Row' and start rowing at your goal 2k pace (For you... 2:05ish, would give you an 8:20) and hold it for as long as you can. When it slips for 3 strokes, stop and rest for 5 minutes, then repeat. Keep doing this until you can't even hold your goal split for 1 stroke. I did this three times a week leading up to my erg test, and bettered my time by 10 seconds, going from 8:25 to 8:15. If it helps I'm a 16 year old girl, 5'8 and 125 lbs. Would you mind answering my rowing question?? http://answers.yahoo.com/question/index;_ylt=AsK1y1ynrCpwCqsJWfwwy8J6xQt.;_ylv=3?qid=20100105004928AAd2Tfc xx