Wilson Varsity Women
Training Schedule After Winter Break
Date		Workout
Wed	1/3	4 x 15 min (3 min rest) 7,5,3 22,24,26
Fri	1/5	1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 4k Pace +:03
Mon	1/8	Steady State Erg 3 x 20 min  8,6,4,2  22,24,26,28
Tue	1/9	Weight Circuit 3 x 20 min
Wed	1/10	2 x (2 x 9 min on 1 min off) @4k +2 or 3   8 min rest
Thu	1/11	Weight Circuit 3 x 20 min
Fri	1/12	Stairs (Four Corners)  3 x 3
Mon	1/15	MLK Day No School
Tue	1/16	Weight Circuit 3 x 22 min
Wed	1/17	3 x 3K @ 4k pace 6 min rest
Thu	1/18	Weight Circuit 3 x 24 min
Fri	1/19	4k Erg Test with Novice Girls
Mon	1/22	2 x  30 min Erg
Tue	1/23	Weight Circuit 3 x 26 min
Wed	1/24	(5 x 4 min on, 1 min off @ 4K Pace +2 or 3 )
Thu	1/25	Weight Circuit 3 x 28 min
Fri	1/26	Half Day Stairs (Four Corners)  3 x 4
Mon	1/29	Steady State Erg 3 x 20 min  8,6,4,2  22,24,26,28
Tue	1/30	Weight Circuit 3 x 22 min (increase weights)
Wed	1/31	5 x 3 min
Thu	2/1	Weight Circuit 3 x 15 min no wt
Fri	2/2	All Team Erg Relay
Sat	2/3	Mid-Atlantic Erg Sprints (mandatory)
Mon	2/5	3x 30 min Erg
Tue	2/6	Weight Circuit 3 x 24 min
Wed	2/7	3 x 3K (6 min Rest)
Thu	2/8	Weight Circuit 3 x 26 min
Fri	2/9	Stairs (Four Corners)  3 x 5
Mon	2/12	2 x 30 Min SS
Tue	2/13	Stairs (Four Corners)  4 x 4
Wed	2/14	2 x (5 x 4 min on, 1 min off 2K Pace +5 or 6 )
Thu	2/15	Weight Circuit 3 x 25 min
Fri	2/16	10 x 2 Min with Novice Girls
Mon	2/19	No School Rig
Tue	2/21	Weight Circuit 3 x 15 min no wt
Wed	2/22	2k Erg Test with Novice Girls
Thu	2/23	Weight Circuit 3 x 20 min
Fri	2/24	Stairs (Four Corners)  4 x 4