I'm following Pete's plan somewhat, as in adding a wee bit more every week and I'm now at 7500m, 3 times a week and the other 2-3 rows are about 5000m.
I try to start off at about 18-20 strokes for about 1000m to warm up. Then up to about 22 strokes, but I can't keep it there I just end up at about 24, where I just feel nice and comfortable and I build a bit a sweat up.
When I get to about 3500m, I just can't be arsed anymore and kinda find it boring. Then I hit 4000-4200m and I go into a rhythm that is about 24-25 strokes and I just sit there for the rest of the time.
I have done my first 10000m and I got in at 55min, which I was surprised at. So I do think I can get under 50min which at the start, was something I was sure I would never do.
Yesterday I did my first attempt on a fast 2000m and got 9m12s, this includes the warmup, I found myself going much faster than I was planning to and then thought feck it, lets go. So I think I shave about 1min on that time.
I don't do HIIT or x times of y at z speed or pushing myself to the point where I can't breathe and things hurt. I'm a pootler and cake stop kinda cyclist and now rower
And it seams to work as I have dropped 2.5kgs already.