Summer Training Plan, Need Help...Bigtime.

[prywiththelegs112]

Hey,

Ok so I'm a 16 year old female varsity high school rower, 5' 9'' 175lbs...just finished my third season of rowing, very successful season. Now it's summertime and I'm unable to do our summer competitive season b/c i will be traveling too much. BUT, i need help making a summer training program to help bring down my 2k time and make me stronger, and overall a better rower. Right now my best 2k is a 7:44...i want to be able to get it down to the low 7:30s by fall, and into the 7:20s by next season (january). My goal is to row in college and possibly get a scholarship if seen fit.

I don't have much access to shells over the summer...although I can get out in a double here and there maybe once a week. My main training resources include a gym...with an erg, various weight machines, free weights, running track, lap pool. I can go most days during the week, some days I may not be able to drive and therefore my home resources are my street (running), a weight machine, and my pool. No erg yet at house.

I want to create a training plan for the month of June and August (july i'm in europe and therefore I will run very often and do whatever strength activities i can). I would like it to start out at medium intensity level and end at what college kids would call a moderate/easy workout. I'm up for training 5-6 days a week (rest time is needed for muscle rebuild)...for however much time per day.

I also need to focus on strengthening my core (had injury 2nd season), and making my cardio endurance better...(not a blessed runner lol).

Lemme know what ideas you have....

-Christine