Flat water training

Flat ain;t so bad.  As coach Sam would say sure you are at the bottom of the valley but get off your lazy ass and start climbing out.  How about some interval training.  Rock a 3 x 7min session with 3 minutes rest,  Negative split your heart rate and see what you got.  The first round will be super rough.  Give it a month and watch your horse power climb.  Yes climb right out of the depths of that valley you are sitting in.