Returning to fitness - advice required

Hello,

I am looking to achieve asmuch improvement in fitness as possible as quickly as possible.before it sounds like im just another new years resolutioner, I will mention my fitness history and aims. in the past I regularly competed in track and field events with 100m and long jump being my preference.I had a training routine that included a minimum of 3 hours a day workout + 2 hours swimming to loosen up aswell as specific skill training.This sadly came to an end when I hit injury and it became impossible for me to qualify for London 2012 which until that point had been my motivation.Recent changes in my life have now meant I have many hours spare to work on my fitness again. My aim is to put on muscle mass and increase my fitness with the intention of attempting the Million Metre Row. So I would like to ask for help,I am 5ft10 and currently weigh 59kg, needless to say this is far too light to be at optimum fitness, and I find it incredibly hard to gain weight , what would you recommend to help me bulk up?aswell as this does anyone have any recommendation on how i should structure my training for the endurance row?

Please help.

I didn't find the right solution from the Internet.

References:-

http://www.c2forum.com/viewtopic.php?f=3&t=17427

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Thanks