| Date | Workout | |
| Mon | 11-Nov | No School |
| Wed | 13-Nov | 4K Test |
| Fri | 15-Nov | 2 x 20 min steady state |
| Mon | 19-Nov | 3 x 24 minute Erg 12, 8, 4 22, 24, 26 |
| Wed | 21-Nov | 3 x 30 minute 4K pace + :20 (bring your iPod) |
| Fri | 23-Nov | Turkey Leftovers! |
| Mon | 26-Nov | 2 x (4 x 6 min on, 1 min off 4K Pace +2 or 3 ) |
| Wed | 28-Nov | 3 x 20 minute Weight Circuit |
| Fri | 30-Nov | Steady State Erg 3 x 20 min 8,6,4,2 22,24,26,28 |
| Mon | 3-Dec | 4k Test |
| Wed | 5-Dec | 2 x (3 x 9 min on, 1 min off) 4K Pace +:3 or 4 |
| Fri | 7-Dec | 3 x 30 minute 4K pace + :20 (bring your iPod) |
| Mon | 10-Dec | 1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 4k Pace +:03 |
| Wed | 12-Dec | 3 x 20 minute Weight Circuit |
| Fri | 14-Dec | 4 x 10 minute Erg 24-26 (5 min rest) 4k+:06 |
| Mon | 17-Dec | Steady State Erg 3 x 20 min 8,6,4,2 22,24,26,28 |
| Wed | 19-Dec | 4k Test |
| Fri | 21-Dec | 3 x 30 minute 4K pace + :20 (bring your iPod) |
| Wed | 2-Jan | 4 x 15 min (3 min rest) 7,5,3 22,24,26 |
| Fri | 4-Jan | 1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 4k Pace +:03 |
| Mon | 7-Jan | Steady State Erg 3 x 20 min 8,6,4,2 22,24,26,28 |
| Tue | 8-Jan | Weight Circuit 3 x 20 min |
| Wed | 9-Jan | 2 x (2 x 9 min on 1 min off) @4k +2 or 3 8 min rest |
| Thu | 10-Jan | Weight Circuit 3 x 20 min |
| Fri | 11-Jan | Stairs (Four Corners) 3 x 3 |
| Mon | 14-Jan | 2 x 30 min Erg |
| Tue | 15-Jan | Weight Circuit 3 x 22 min |
| Wed | 16-Jan | 3 x 3K @ 4k pace 6 min rest |
| Thu | 17-Jan | Weight Circuit 3 x 22 min |
| Fri | 18-Jan | 4k Erg Test with Novice Girls |
| Mon | 21-Jan | MLK Day No School |
| Tue | 22-Jan | Weight Circuit 3 x 24 min |
| Wed | 23-Jan | (5 x 4 min on, 1 min off @ 4K Pace +2 or 3 ) |
| Thu | 24-Jan | Weight Circuit 3 x 24 min |
| Fri | 25-Jan | 1/2 day Stairs (Four Corners) 3 x 3 |
| Mon | 28-Jan | Steady State Erg 3 x 20 min 8,6,4,2 22,24,26,28 |
| Tue | 29-Jan | Weight Circuit 3 x 24 min |
| Wed | 30-Jan | 5 x 3 min |
| Thu | 31-Jan | Weight Circuit 3 x 15 min no wt |
| Fri | 1-Feb | Light Run |
| Sat | 2-Feb | Mid-Atlantic Erg Sprints (mandatory) |
| Mon | 4-Feb | 3x 30 min Erg |
| Tue | 5-Feb | Weight Circuit 3 x 20 min (increase weights) |
| Wed | 6-Feb | 3 x 3K (6 min Rest) |
| Thu | 7-Feb | Weight Circuit 3 x 22 min |
| Fri | 8-Feb | Stairs (Four Corners) 3 x 5 |
| Mon | 11-Feb | 1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 4k Pace +:03 |
| Tue | 12-Feb | Weight Circuit 3 x 24 min |
| Wed | 13-Feb | 2 x (5 x 4 min on, 1 min off 2K Pace +5 or 6 ) |
| Thu | 14-Feb | Weight Circuit 3 x 26 min |
| Fri | 15-Feb | 10 x 2 Min with Novice Girls |
| Mon | 18-Feb | No School |
| Tue | 19-Feb | Weight Circuit 3 x 15 min no wt |
| Wed | 20-Feb | 2k Erg Test with Novice Girls |
| Thu | 21-Feb | Weight Circuit 3 x 20 min |
| Fri | 22-Feb | Stairs (Four Corners) 4 x 4 |