Hey thanks for the comments. I agree that rowing is a great but technique important sport.
I feel that strength training is under looked by most but never neglected by the best when it comes to rowing as seen in Olaf Tufte, Waddell, etc. Brad Allen Lewis (who wrote Assault on Lake Casitas, 'the' rowing book) details some of his powerlifting work outs while training for the '84 Olympics in his new book Lido For Time.
As one of the smaller guys on my team at 6'3 (big guys in the middle are up to 6'8) I usually sit two, bow, or three seat depending on rigging/etc. I'm also a starboard. Goals for the season will be to bring 30' PR time down to the 1:42 range if I stay at my current weight but if I drop down to 195/200 I'd shoot for around 1:44/sub 1:45 average.
As far as 2000 meter tests go, if we test I'd want to go in the 6:10-6:15 (1:32.5-1:33.9/500m avg) range. I feel the 6:20 (1:35/500m avg) PR is very soft.
For the real stuff I'd like to make the highest boat I can and win every damn race, because nothing else is acceptable. Competition is always fierce.
For the summer I'd like to finish up this week of exams and next week taper up my on the water volume a bit. Right now I am crosstraining and specifically this week my sessions are down due to exams and studying eg I haven't been out on the water in the mornings.
As far as training plans go - it depends. It depends on how much time you have first of all and then your current conditioning. I'd recommend to keep strength work outs in with good fundamentals like 5/3/1 and add in longer aerobic stuff. People are afraid of longer cardio here, but it really doesn't seem to affect my strength negatively as long as I eat enough calories.
For 2000 meter specifically I'd throw in a session of 8x500 or something similar to that once per week when you are getting closer to doing the 2k. Always have one anaerobic threshold type of workout per week where you push it. The rest I'd fill up with aerobic and strength work outs.