Nice to see the thread has bee started. It would be good if people shared training and nutrition ideas on here, maybe even cumulate a training and eating regime. Personally i feel the best way to improve rowing performance is improved body composition. To acheive this i have been training in two manners during season and off-season.
Personally if i were to design a training program over the course of a year at universirty this is what i would do. Based on 3 ten week terms with varied breaks between.
Term 1: Head season: Myofibrillated hypertrophy dominant with some high rep sets and complexes to build lactate tolerance, olympic lifts would be a good choice for the complexes. Include cardio either on the erg or other simulating the time of a race, (run at 3/4 pace for 20 minutes). Equally sprints over say 200m and 400m distance would be good for overall fitness. Dynamic and static stretching would be included after and before weights sessions with some foam rolling and prehab work on sholders, knees and ankles
Holiday 1 (3-4 weeks): Personally here i would continue with strength training but maybe decrease cardio to one or two days per week, ramping up the strength sessions and aiming to drop bodyfat% by manipulating diet. Include maybe 1-2 peices per week with 1 technical based session on ergs. Probably would include a deload the week before returning to uni
Term 2: Similar to term 1: Strength training: perhaps include some sarcoplasmic hypertrophy work on lagging bodyparts
Holiday 2 (3-4 weeks): Asses body comp, either diet or add some lower body size in prep for regatta season
Term 3: Similar training plan to term 1, include erg sprints and 100m running sprints.
In terms of nutrition i would eat carbs only around training and eat animal flesh and vegetables all other meals.