Biggest "bang" in a month (or rotation suggestion)

I have just decided to "try out" for the novice rowing team at my school. I thought we only had club rowing to find out it has just been made an official sport, which has the added difficulty of tryouts. I'm FAR from the athletic capabilities desired, but the coach is encouraging me to tryout anyway, saying that enthusiasm and dedication are very important qualities. I don't expect to suddenly become an Olympian in 1 mo., but I would like to make it through whatever tryout hurdles they have planned without a) collapsing or b) breaking down in tears. So I figure I have a little over 4 weeks to prepare, 3 1/2 of those completely free & out of school, so I will do the best I can to make the most difference. Any guidance would be helpful. Nothing is off limits--I have access to the school gym of course, but I also have my own pool, there is a track right by me, I have the cathe goodies (step, medicine ball, stability ball), a treadmill and weight machine at home, so basically it's knowing what to choose from and walking that fine line between overuse/over training and getting a really good "boot camp" workout bang in the 4 weeks I have. Thanks in advance!
 
Hey there,

Does your school have any rowing machines? Seems like that would be a good sport specific thing to work with, as well as an activity that works your whole body.

Also, I'd ask the coach for good training exercises or a training regimen. Good luck!
 
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