Wilson Varsity Women
Training Schedule After Winter Break
Date		Workout
Mon	1/3	Weight Circuit 3 x 20 min
Tue	1/4	Steady State Erg 3 x 20 min  8,6,4,2  22,24,26,28
Wed	1/5	Weight Circuit 3 x 22 min
Thu	1/6	4 x 1000 @ 2k pace
Fri	1/7	Erg Relay w/ Novice Girls
Mon	1/10	Weight Circuit 3 x 24 min
Tue	1/11	Group A 2 x (5 x 4 min on, 1 min off @ 4K Pace +2 or 3 )
Wed	1/12	Weight Circuit 3 x 26 min
Thu	1/13	Group B 30 min Erg, 30 min run
Fri	1/14	Stairs (Four Corners)  3 x 4
Mon	1/17	MLK Day No School
Tue	1/18	5 x 5 Min
Wed	1/19	Weight Circuit 3 x 28 min
Thu	1/20	Inauguration Day No School
Fri	1/21	2k Erg Test
Mon	1/24	Weight Circuit 3 x 30 min
Tue	1/25	3 x 25 minutes (2 erg, 1 run) @ 2k+30 SR 22-24
Wed	1/26	Weight Circuit 3 x 18 min
Thu	1/27	5 x 3 min
Fri	1/28	1/2 Day No Practice
Sat	1/29	Mid-Atlantic Erg Sprints (mandatory)
Mon	1/31	Weight Circuit 3 x 20 min (increase weights)
Tue	2/1	Group A 2 x (5 x 4 min on, 1 min off 2K Pace +5 or 6 )
Wed	2/2	Weight Circuit 3 x 22 min
Thu	2/3	Group B 30 min Erg, 30 min run
Fri	2/4	TBA Erg Workout w/Novice Girls
Mon	2/7	Weight Circuit 3 x 24 min
Tue	2/8	Group A 3 x 3K (5 min Rest)
Wed	2/9	Weight Circuit 3 x 26 min
Thu	2/10	Group B 30 min Erg, 30 min run
Fri	2/11	Triathlon
Mon	2/14	Parent-Teacher Conferences No School
Tue	2/15	5 x 5 min
Wed	2/16	Weight Circuit 3 x 20 min
Thu	2/17	10 x 2 min
Fri	2/18	Fun Day 2 Ball Soccer
Mon	2/21	Presidents Day No School
Tue	2/22	3 x 21 min Steady State 9,7,5  22,24,26
Wed	2/23	2k Erg Test @ Boathouse Rig
Thu	2/24	On The Water (if Docks are in)
Fri	2/25	On The Water (if Docks are in)
Mon	2/28	On The Water (if Docks are in)