MW Winter Training Schedule Part 1

Alyssa sent this out on Dec 13 and since then there have been a few tweaks to the workouts but we are following this general plan.

And the moment you've all been waiting for... our plans for winter training!! -at least through Indoor Sprints (and yes, we'll all be racing at indoor sprints). The schedule below outlines the workouts we plan to do although some ratings for ss pieces will be filled in closer to the actual practice. I've noted who's coaching the practice for as far out as we've planned. We know many of you are doing workouts on your own so hopefully this helps you plan around our team practices. Oh- and I recommend reading carefully so you notice the 2k scheduled for next Monday.

A quick note on extra workouts: Many of you have expressed interest in doing workouts outside of practice and learning lifting routines (which is great). After New Year's Megan will go through a lifting routine on Tuesdays and Thursdays-- if you're interested please contact her directly.

I'll send out another email about the training volume we're shooting for, but for now we'd recommend 1-2 additional long cardio/ss pieces per week. Megan highly recommends biking if you have access to one but running, swimming, erging etc will also do. If you have any interest in a more erging-intensive training plan, holla at me and I can give you extra workouts.

W 12/14 (A)- Teti's Trauma, 8' @ 22, 8'@ 24, 8' @ 26, 5' (4' @ 28, 1' open), 8' R

S 12/17 (M) - 3 x 25', 2' R

M 12/19- 2k test (if you truly can't make this test then you owe us your scores by Christmas Eve. Note: a preference for doing the test in the afternoons, alone, after 5 hours of meditation,etc do NOT count as reasons to miss practice.)

W 12/21 (A) - 2 x 9k, 3R

S 12/24 (A) - pyramids: 29', 29' 19' ratings TBD

M 12/26 (A) - 3 x 25' 2'R

W 12/28 - 5 x 5' @ 22,24,26,28, open (with a partner)- set monitor for 5'30" of rest. Megan and I will both be out that day.

S 12/31 (M) - 2 x 6k ss, after every 2k you'll do 10 jumpies and 10 lunges

M 1/2 (M) - 6 x 10' @ 16 (feet out), 18 (feet out), 20, 22, 24, 26

W 1/4 - 20' test Be there or be square.

S 1/7- 3 x 5k (ss)

M 1/9 - 2 x 6k @ 26-28 (oh baby)

W 1/11- 3 x 19' pyramids, ratings TBD

S 1/14- 4 x 1k, R= how long it takes you to do 1k + 30 sec (brutal)

M 1/16 - Teti's Trauma

W 1/18 - 2 x 9k, 3R

S- 1/21- 8 x 500, R= how long it takes you to do 500m + 15 sec

M 1/23- 4 x 20' (ss) 2'R

W 1/25- 4 x 10' (4,3,2,1) @ (1st/3rd- 16,20,24,26) (2nd/4th- 22,24,28,30)

S 1/28- Indoor Sprints