A comment posted here, a pointer to some videos by Lincoln Brigham and Some demonstration by Sven Handstred led me to lower my strokes/minute, slow my recovery and do a few quick pulls to jumpstart the row.
I saw my 500m pace jump briefly and my first 500m warmup was 2:14. Not a record.
My 2k was 8:58.1 - 6 seconds slower than my all time PR.
2 500m follow up rows were 2:15 and 2:18.
I will work on my technique, my second pulls and my foot position. I am short. I don't know that the lower strokes per second will shorten my times but at least I might save some precious energy so that my 500m pace does not slow down to 2:30 by the end of a 5k row.
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