What you are looking for is already on the site. go to the workouts section and start reading. There are articles that contain complete workouts and schedules, nutrition tips, riding tips on how to practice, etc. etc. "Coach Seiji Says" is a great feature and look for articles from Robb Beams as well. There are rowing workouts, endurance workouts, strength traiing workouts, articles on periodization, etc., etc.
There is no reason why your workouts should be a mess, as you say. Check out this article
, it is a great place to start. Look towards the bottom and there are some sample schedules and workouts. Good luck and hope this helps!