Goal : Eat comfortably on days out, while maintaining low body fats and sculpted body.
Target : To build a body emphasized for agility & speed.
Monday :
#1 Morning : Stairs Running 13 Floor Speed Climbing 1 or 2x interval
- Target 20 min
#2 Off Work :Weighted Stairs Climb 13 Floor Slow Climb
- Target 30 min
#3 Night swim : 30 min : Intense Speed Swimming
Tuesday :
#1 Morning : Upper Chest Training
- Routine for 30 mins
#2 Off Work :Weighted Slow Stairs Climb 13 Floor Warm up
- Target 30 min
#3 Night swim : 30 min : Intense Speed Swimming
Wednesday :
#1 Morning : Stairs Running 13 Floor Speed Climbing 1 or 2x interval
- Target 20 min
#2 Off Work :Weighted Slow Stairs Climb 13 Floor Warm up
- Target 30 min
#3 Night swim : 30 min : Intense Speed Swimming
Thursday :
#1 Morning : Abs Training
- Routine Ab Ripper X
#2 Off Work :Weighted Slow Stairs Climb 13 Floor Warm up
- Target 30 min
#3 Night swim : 30 min : Intense Speed Swimming
Friday :
#1 Morning : Plyometric Training
#2 Off Work :Weighted Slow Stairs Climb 13 Floor Warm up
- Target 30 min
#3 Night swim : 30 min : Intense Speed Swimming
Achievements : Current To Achieve List!
#1A Complete 13 Floor run less than 10 minutes
#1B Complete 13 Floor run less than 15 minutes
#1C Complete 13 Floor run less than 20 minutes
#2 Achieve Olympic Breaststroke Swimming Style, Complete 30 Laps within 30 Minutes
#2A To remaster correct freestyle method
#3 Achieve Olympic Freestyle Swimming Style, Complete 45 Laps within 30 Minutes
#3A To be able to master butterfly method
#4 Achieve Olympic Butterfly Swimming Style, Complete 50 Laps within 30 Minutes
