How to improve 500m split times?

I just did a 20 minute rowing test that focused on max distance and speed. I went at 2:09 pace throughout the race, but I could only do this while going ~30 strokes/minute. But I noticed that some of my friends can go faster than me despite rowing at a slower stroke rate (around 24-26). Is it my technique or just weak muscles at fault. Any advice to improve my times?

submitted by /u/Tyler3D
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Via:: Reddit Rowing

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