Breaking 7:00 on a 2k?

Question

My 2k time right now is ~7:10, and my 10k is exactly 40 minutes (40:00.6) . I feel that my aerobic ability is strong enough to break 7:00 on an interval like a 2k. What kind of workouts can I do to break 7:00 within this crew season?

Background Info:

I am a 165 pound male rower and in my junior year of high school.

Answer 1

More strength with your cardio.  Train like a miler in track, but instead of 440 yd laps, you have 500m intervals.

You need to be able to be better at 500m repeat intervals, and don't start your 2k too fast.

7:00 is 1:45 pace for 4 x 500m.   You need to have a best 500m time of about 1:38 or so.