I just tried rowing for the first time ever yesterday. I completed 2000 meters in 8:47. For reference, I am a 24 year old male, 5'8", 165 lbs.

I'm in fairly good shape otherwise. My last 5 mile run was a 38:40, my last 2 mile run was a 13:55, and my last 12 mile ruck was in 2 hours 42 minutes.

I need at least a 7:30 2000 meter row time. I have a little over a year to get that down, but I also have a deployment at the end of this year, and I may or may not have access to a rowing machine.

What is the minimum effective row workout I could do that balances well with 12 hour work days, daily unit PT, and running and lifting on my own time? I need to shave about a minute off my 2-mile, so giving up running isn't an option. I also need to remain strong, so I could reduce lifting to twice a week, but no less. I would like to row no more than 3 days a week if possible.

What do you recommend?