I've done many intervals with my training partner- we have equal speed in sprints.

I have tried different techniques off the start line. The fastest (for me) is quick short strokes with little power- just the fastest stroke rate possible for about 10 strokes. I can consistently gain a boat length every time. I do not gain or loose lead over 250 meters or so.

Yet I have experimented by starting even with other boat for 50 meters or so then put on the power, but never really gain much.

Long story short- for me, short rapid strokes till up to speed.

Scott