Wilson Varsity Women
Training Schedule After Winter Break
Date		Workout
Tue	1/3	4 x 15 min (3 min rest) 7,5,3
Thur	1/5	1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 4k Pace +:02 or 03
Mon	1/9	Steady State Erg 3 x 20 min  8,6,4,2  22,24,26,28
Tue	1/10	Weight Circuit 3 x 20 min
Wed	1/11	4 x 1000 @ 2k pace
Thu	1/12	Weight Circuit 3 x 22 min
Fri	1/13	Stairs (Four Corners)  3 x 3
Mon	1/16	MLK Day No School
Tue	1/17	Weight Circuit 3 x 24 min
Wed	1/18	5 x 5 Min
Thu	1/19	Weight Circuit 3 x 26 min
Fri	1/20	2k Erg Test with Novice Girls
Mon	1/23	Group A 2 x (5 x 4 min on, 1 min off @ 4K Pace +2 or 3 )
Tue	1/24	Weight Circuit 3 x 18 min (increase weights)
Wed	1/25	Group B 30 min Erg, 30 min run
Thu	1/26	Weight Circuit 3 x 20 min
Fri	1/27	Stairs (Four Corners)  3 x 4
Mon	1/30	8, 5, 3, 2 Min
Tue	1/31	Weight Circuit 3 x 22 min
Wed	2/1	5 x 3 min
Thu	2/2	Weight Circuit 3 x 24 min
Fri	2/3	Parent-Teacher Conferences No School
Sat	2/4	Mid-Atlantic Erg Sprints (mandatory)
Mon	2/6	Group A 3 x 3K (5 min Rest)
Tue	2/7	Weight Circuit 3 x 26 min
Wed	2/8	Group B 35 min Erg, 35 min run
Thu	2/9	Weight Circuit 3 x 18 min (increase weights)
Fri	2/10	Stairs (Four Corners)  4 x 4
Mon	2/13	Group A 2 x (5 x 4 min on, 1 min off 2K Pace +5 or 6 )
Tue	2/14	Weight Circuit 3 x 20 min
Wed	2/15	Group B 35 min Erg, 35 min run
Thu	2/16	Weight Circuit 3 x 22 min
Fri	2/17	Stairs run/row with novice girls
Mon	2/20	Presidents Day No School
Tue	2/21	Weight Circuit 4 x 15 min
Wed	2/22	10 x 2 min
Thu	2/23	Weight Circuit 4 x 17 min
Fri	2/24	Stairs (Four Corners)  4 x 4 Watch Safety Video
Mon	2/27	3 x 21 min Steady State 9,7,5  22,24,26
Tue	2/28	Clean up Weight Circuit
Wed	3/1	2k Erg Test @ boathouse/Rig
Thu	3/2	On The Water (if Docks are in)
Fri	3/3	On The Water (if Docks are in)