Off Season 2005-2006 Calendar

November:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Nov 01
3:10-5:30 PM Lake
Nov 02
6:15-7:20 AM Erg Practice
3:10-5:30 PM Lake
Nov 03
3:10-5:30 PM Lake & Derig
Nov 04
Travel
Nov 05
Head of the Hooch
Nov 06
Head of the Hooch

Nov 07
3:10-5:30 PM Rig
Nov 08
OFF Nov 09
5k Exit test (Must attend)
Nov 10
OFF Nov 11
OFF Nov 12
2:00-4:00 PM Ultimate Frizbee
Nov 13

Nov 14
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Nov 15
3:10-5:30 PM Weights
Nov 16
6:15-7:20 AM Erg Practice
3:10-5:30 PM Erg Practice
Nov 17
3:10-5:30 PM Weights
Nov 18
3:10-5:30 PM Weights
Nov 19
2:00-4:00 PM Ultimate Frizbee
Nov 20

Nov 21
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Nov 22
3:10-5:30 PM Weights
Nov 23
6:15-7:20 AM Erg Practice
3:10-5:30 PM Erg Practice
Nov 24
Thanksgiving
Nov 25
Thanksgiving
Nov 26
Thanksgiving
Nov 27
Thanksgiving

Nov 28
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Nov 29
3:10-5:30 PM Weights
Nov 30
6:15-7:20 AM Erg Practice
3:10-5:30 PM Erg Practice

December:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Dec 01
3:10-5:30 PM Weights
Dec 02
3:10-5:30 PM Weights
Dec 03
2:00-4:00 PM Ultimate Frizbee
Dec 04

Dec 05
6:15-7:20 AM Erg Practice
3:10-5:30 PM Lake
Dec 06
3:10-5:30 PM Weights
Dec 07
6:15-7:20 AM Erg Practice
3:10-5:30 PM Lake
Dec 08
3:10-5:30 PM Lake & Derig
Dec 09
Travel
Dec 10
Gatorhead Regatta
Dec 11
Rig

Dec 12
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Dec 13
3:10-5:30 PM Weights
Dec 14
6:15-7:20 AM Erg Practice
3:10-5:30 PM Erg Practice
Dec 15
3:10-5:30 PM Weights
Dec 16
3:10-5:30 PM Weights
Dec 17
8:00 AM Erg challange Starts
Dec 18
2:00 AM Marathoners Depart
4:00 PM Marathoners Return

Dec 19
Day 3 of Erg Challange
Dec 20
After 8:00 AM, Erg Challange Finish
Take ergs home
Dec 21
Pick Anerobic
Dec 22
Pick Aerobic
Dec 23
Pick Anerobic
Dec 24
Pick Anerobic
Dec 25

Dec 26
Pick Aerobic
Dec 27
Pick Anerobic
Dec 28
Pick Anerobic
Dec 29
Pick Aerobic
Dec 30
Pick Anerobic
Dec 31

January:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Jan 01

Jan 02
Pick Anerobic
Jan 03
Pick Aerobic
Jan 04
Pick Anerobic
Jan 05
Pick Anerobic
Jan 06
Pick Aerobic
Jan 07
2:00-4:00 PM Ultimate Frizbee
Jan 08
UV returns and all rejoice!

Jan 09
3:00-5:30 PM Circuits on track
Jan 10
3:00-5:30 PM Circuits on track
Jan 11
3:00-5:30 PM Ultimate Frizbee
Jan 12
3:00-5:30 PM Circuits on track
Jan 13
3:00-5:30 PM Circuits on track
Jan 14
2:00-4:00 PM Ultimate Frizbee
Jan 15

Jan 16
3:00-5:30 PM Circuits on track
Jan 17
3:10-5:30 PM Weights
Jan 18
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Jan 19
3:10-5:30 PM Weights
Jan 20
3:10-5:30 PM Weights
Jan 21
2:00-4:00 PM Ultimate Frizbee
Jan 22

Jan 23
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Jan 24
3:10-5:30 PM Weights
Jan 25
6:15-7:20 AM Erg Practice
3:10-5:30 PM Erg Practice
Jan 26
3:10-5:30 PM Erg Practice
Jan 27
3:10-5:30 PM Erg Practice
Setup for Ergomania
Jan 28
Ergomania
Frisbee?
Jan 29

Jan 30
6:15-7:20 AM Erg Practice
3:10-5:30 PM Weights
Jan 31
3:10-5:30 PM Weights

Winter Break Workout Selection: (Remember to warmup and stretch)

Anerobic Aerobic

Body Circuits x5
20 jumpies
50 sculling situps
20 pushups
20 supermans 5k steady run
Comfertable pace, you should not be able to talk comfertably

Pyramid Circuits x5
(15,20,25,20,15) jumpies
(30,45,60,45,30) sculling situps
(15,20,25,20,15) pushups
(15,20,25,20,15) supermans 5k Alternating run
1k high butt kicks
1k high knees
1k jog
1k fast run
500m run back wards
500m fast/sprint

2x4x500m
Two sets of 4x500m sprints on the erg. Set the erg for 3,000m. At the end of each 500m paddle for 250m (sprint at 3000,2250,1500,750).
Take 10-15 minutes off and repeat. 6k Steady erg
Comfertable pace, you should not be able to talk comfertably

2x3x800m
Two sets of 3x800m sprints on the erg. Set the erg for 3,600m. At the end of each 800m paddle for 400m (sprint at 3600,2400,1200).
Take 10-15 minutes off and repeat. 10k Steady erg
Comfertable pace, you should not be able to talk comfertably

2x2x1500m
Two sets of 2x1500m sprints on the erg. Set the erg for 4,000m. At the end of each 1500m paddle for 500m (sprint at 4000,2000).
Take 10-15 minute off and repeat. 10k steady run
Comfertable pace, you should not be able to talk comfertably

4x Power Minute
Set the erg for 10 minutes. Start with power for one minute then one minute paddle.
Take 5-10 minutes off and repeat.

3x Power 2 Minute
Set the erg for 10 minutes. Start with power for two minutes then one minute paddle (last minute flutter, 45+ spm).
Take 5-10 minutes off and repeat.

2x Power 4 Minute (add long cooldown)
Set the erg for 10 minutes. Start with power for four minutes then one minute paddle.
Take 5-10 minutes off and repeat.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Nov 01 3:10-5:30 PM Lake	Nov 02 6:15-7:20 AM Erg Practice 3:10-5:30 PM Lake	Nov 03 3:10-5:30 PM Lake & Derig	Nov 04 Travel	Nov 05 Head of the Hooch	Nov 06 Head of the Hooch
Nov 07 3:10-5:30 PM Rig	Nov 08 OFF	Nov 09 5k Exit test (Must attend)	Nov 10 OFF	Nov 11 OFF	Nov 12 2:00-4:00 PM Ultimate Frizbee	Nov 13
Nov 14 6:15-7:20 AM Erg Practice 3:10-5:30 PM Weights	Nov 15 3:10-5:30 PM Weights	Nov 16 6:15-7:20 AM Erg Practice 3:10-5:30 PM Erg Practice	Nov 17 3:10-5:30 PM Weights	Nov 18 3:10-5:30 PM Weights	Nov 19 2:00-4:00 PM Ultimate Frizbee	Nov 20
Nov 21 6:15-7:20 AM Erg Practice 3:10-5:30 PM Weights	Nov 22 3:10-5:30 PM Weights	Nov 23 6:15-7:20 AM Erg Practice 3:10-5:30 PM Erg Practice	Nov 24 Thanksgiving	Nov 25 Thanksgiving	Nov 26 Thanksgiving	Nov 27 Thanksgiving
Nov 28 6:15-7:20 AM Erg Practice 3:10-5:30 PM Weights	Nov 29 3:10-5:30 PM Weights	Nov 30 6:15-7:20 AM Erg Practice 3:10-5:30 PM Erg Practice

Anerobic	Aerobic
Body Circuits x5 20 jumpies 50 sculling situps 20 pushups 20 supermans	5k steady run Comfertable pace, you should not be able to talk comfertably
Pyramid Circuits x5 (15,20,25,20,15) jumpies (30,45,60,45,30) sculling situps (15,20,25,20,15) pushups (15,20,25,20,15) supermans	5k Alternating run 1k high butt kicks 1k high knees 1k jog 1k fast run 500m run back wards 500m fast/sprint
2x4x500m Two sets of 4x500m sprints on the erg. Set the erg for 3,000m. At the end of each 500m paddle for 250m (sprint at 3000,2250,1500,750). Take 10-15 minutes off and repeat.	6k Steady erg Comfertable pace, you should not be able to talk comfertably
2x3x800m Two sets of 3x800m sprints on the erg. Set the erg for 3,600m. At the end of each 800m paddle for 400m (sprint at 3600,2400,1200). Take 10-15 minutes off and repeat.	10k Steady erg Comfertable pace, you should not be able to talk comfertably
2x2x1500m Two sets of 2x1500m sprints on the erg. Set the erg for 4,000m. At the end of each 1500m paddle for 500m (sprint at 4000,2000). Take 10-15 minute off and repeat.	10k steady run Comfertable pace, you should not be able to talk comfertably
4x Power Minute Set the erg for 10 minutes. Start with power for one minute then one minute paddle. Take 5-10 minutes off and repeat.
3x Power 2 Minute Set the erg for 10 minutes. Start with power for two minutes then one minute paddle (last minute flutter, 45+ spm). Take 5-10 minutes off and repeat.
2x Power 4 Minute (add long cooldown) Set the erg for 10 minutes. Start with power for four minutes then one minute paddle. Take 5-10 minutes off and repeat.