# data[].attributes.body
I learnt how to fully capitalise on the shot clock by passing around and trying to waste the goalkeepers energy by making him keep switching position to block the angles

# data[].attributes.body
7 km run
10 sets of 10 pushups
4 sets of 25 squads
5 sets of 20 crunches

# data[].attributes.body
Swam 3 km + 45 min ball pass with kia keng

# data[].attributes.body
Mon: 2-4 swimming 2km Goal: Get muscles warmed up for week and correct and reflect on technique
5-6 pt then study
7-8 practice passing on wall
Tue: 2-5 swim 4km Goal: want to get more cardio strength as in training i found i cant do continous fast sets
6-7 study
7-8 practice passing on wall
Wed: 2-4 swim 3km Goal: want to improve strength or push myself to swim faster and longer
5-7 study
7-8 practice passing on wall
Thur: 2-4 swim 2km + do legwork Goal: want to rise up to trunks consistently to shoot
5-6 study
7-8 practice passing on wall
Friday: 2-4 swim 2km but do everything after 2km Goal: Push very hard on everything to ensure muscle soar to let it grow
5-6 study
7-8 practice passing on wall
Might change some if realise got another weakness

# data[].attributes.body
Monday : 3km swim , it is for conditioning to get ur body ready for sets tmr , pT swim also
wall passing , 5km run

Tuesday : 4km swim , do more 100m sets , to increase aerobic capacity , leg day PT for strength and conditioning , straight after , go for run 10km ; study ,; to build fitness through the week and get ready for the next day

Wednesday :  swim 4km long Drill day , because i have conditioned myself over the two days i can just do drills, treading water, swimming with ball lap by lap, hooking etc.. followed by land passing, study , to achieve muscle memory by doing drills

Thursday :
Swim 2km timed under 45 min
Strength day more Arm work ; abs
PT day , Push ups , bicep curls , pullups, V-man , crunches ,sit up , reverse crunches , Run 2.4k timed under 750, study group , day is to achieve anaerobic capacity , strength training while also maintaining aerobic capacity which is our run

Friday : Cool down day

Study group , 4km swim paced , followed by a long 10k run
Land passing 45min since i have achieved what i have during the weekday friday is another repeat condition day, to pace myself for next week

# data[].attributes.body
Weekday
2-4 swimming (1.30 hours non stop and 30 mins
4.30 - 6 pt (100 pushup 100 diamond + front squat,shoulder press,close grip press, bent over one dumbell row ,one dumbell curl overhead extension repeat 2 rounds 30 sec one exercise 30 second rest after each exercise)
8-10 self study
Sat and sunday
Pt   (100 pushup 100 diamond + front squat,shoulder press,close grip press, bent over one dumbell row ,one dumbell curl overhead extension repeat 2 rounds 30 sec one exercise 30 second rest after each exercise)

# data[].attributes.body
Mon:swim 2km+ball handling on wall
Tue:swim 3km+work on legs for treading water
Wed:swim 5km
Thurs:swim 4km+ball handling on wall+
Fri:swim 3km+work on legs for treading water
Sat:self pt+swim 2km
Sun:self pt+swim 2km

# data[].attributes.body
2-4 study

4-5 ball passing

5-6 PT/run/swims

# data[].attributes.body
Mon: Swim 3km
Tues: Swim 3km
Wed: Practice Tread water
Thurs: Run 8km
Fri: Run 8km
Sat: Swim 3km
Sun: Swim 3km (Time trial)

PT: 5 sets of 20 pushup, 20 sit-up, 20 lunges

# data[].attributes.body
Mon: pt(2 sets :50 squats,50pushups,50 crunches)
Tuesday:pt (2 sets :50 squats,50pushups,50 crunches)+ run(5km)
Wednesday: swim 2km
Thursday: swim 2km
Friday: run 10km
Sat:swim 2km + run
Sunday: pt(3 sets :50 squats,50pushups,50 crunches)

# data[].attributes.body
Monday: 50 push ups, squats, mountain climbers, alternate crunches set (2 sets)
Tuesday: pt set + 200 core
Wednesday: pt set + 200 core
Thursday: pt set + 200 core
Friday: run 5km + 200 core
Saturday: run 10km
Sunday: 200 core

# data[].attributes.body
Vaccination

# data[].attributes.body
Vaccination

# data[].attributes.body
Vaccination

# data[].attributes.body
Vaccination

# data[].attributes.body
1h30 min non stop swimming freestyle
Focused on entering water as smooth as possible by entering with pinky

# data[].attributes.body
100 diamond pushup 100 pushup

# data[].attributes.body
Monday- 10 sets of 10 push-ups
- 5 sets of 10 diamond push-ups
-5 sets of 5 wide arm push ups
-3 one arm push-ups
-5 sets of 30 second squat hold
-5 sets of 15 second push up hold
-5 sets of 6 decline push ups

Tuesday- hand stand on wall hold 20 second
-10 sets of 10 push ups
-5 sets of 6 slow push ups
-3 sets of 5 archer push ups
-5 sets of 20 second squat hold
-2 sets of 40 second push up hold
-5 one arm pushups
-5 sets of 6 decline pushups

Wednesday- 10 km run
- 200 push ups (complete by the day)

Thursday- 2 sets of 50 squats
- 3 sets of 15 second squat hold
- 40 push ups in a row
- 2 min plank
- 2 sets of 2 one arm pushups
- 2 sets of 25 plank to pushups

Friday - rest day
- 20 slow pushups

Saturday - 10 sets of 10 pushups
- 2 sets of 15 second pushup hold
- 2 minutes and 25 second plank
- 3 sets of 6 decline push ups
- 2 sets of 25 plank to push ups
- 2 sets of 5 archer push ups
- 5 sets of 10 diamond push ups
- 2 sets of 15 moving push ups
- 3 sets of 5 clap pushups
- 2 sets of 10 slow push ups
- 2 sets of 5 plank to push up

Sunday - 10 km run
- 5 sets of 20 squads
- 2 sets of 20 second squat hold
- 10 sets of 10 push ups
- 3 one arm pushups
-5 sets of 10 diamond pushups

# data[].attributes.body
100 pushup 100 diamond + front squat,shoulder press,close grip press, bent over one dumbell row ,one dumbell curl overhead extension repeat 2 rounds 30 sec one exercise 30 second rest after each exercise

# data[].attributes.body
2 set pt with 5 second rest in between and cycle 5km

# data[].attributes.body
Swam 3km

# data[].attributes.body
2 minutes 45 second plank
5 set of 10 pushup

# data[].attributes.body
Vaccination

# data[].attributes.body
vaccination

# data[].attributes.body
Swam 1 hour 30 mins non stop freestyle

# data[].attributes.body
Vaccination

# data[].attributes.headline
50 lateral raises and dumbell floor press

# data[].attributes.subject
50 lateral raises and dumbell floor press

# data[].attributes.body
5 km run
5 sets of 20 pushups

# data[].attributes.body
Vaccination (Last day)

# data[].attributes.body
Vaccination

# data[].attributes.body
One Dumbbell exercise

# data[].attributes.headline
2sets(50 pushups and squats)+ 50 lateral raises and lunges using Dumbells

# data[].attributes.subject
2sets(50 pushups and squats)+ 50 lateral raises and lunges using Dumbells

# data[].attributes.body
Swam 8 km

# data[].attributes.body
Vaccinated

# data[].attributes.body
Swam 2km

# data[].attributes.body
Pt

# data[].attributes.body
Swam 2km

# data[].attributes.body
PT

# data[].attributes.body
Ran 5km

# data[].attributes.body
Vaccination

# data[].attributes.body
https://www.youtube.com/watch?v=ugbmYT_UH4s&ab_channel=ShaquaticsWaterPolo

I refreshed my memory on this video about how to play the game.
I will watch more tips or analysis of water polo games

# data[].attributes.body
Swam 1 km
and watched a video of how to block penalties better.https://youtu.be/un83bcq6QeE First try to time the refs whistle and immediately after the whistle come out of the goal more

# data[].attributes.body
Swam 3km

# data[].attributes.body
10km run

# data[].attributes.body
Swam 6km

# data[].attributes.body
Ran 10km with gavin

# data[].attributes.body
Vaccination

# data[].attributes.body
Swam 2km with kia keng

# data[].attributes.body
Vaccination

# data[].attributes.body
Swam 7km

# data[].attributes.body
5 km run
5 sets of 10 push ups
5 sets of 20 squats

# data[].attributes.body
Swam 6km

# data[].attributes.body
Ran 7 km

# data[].attributes.body
Swam 3km

# data[].attributes.body
Vaccination

# data[].attributes.body
Blue won the first quarter because white team was not going in between of the ball and a blue attacker, the blue attacker and easily pass the ball to the middle without any defender blocking the pass

# data[].attributes.body
White team won 2nd quarter they start to block the attackers and defending well

# data[].attributes.body
Swam 3 km with kia keng

# data[].attributes.body
Ran 8km at greenway

# data[].attributes.body
Swam 3km + ball passing for 45 min

# data[].attributes.body
Swam 5km and jogged 4km

# data[].attributes.body
https://www.mewatch.sg/watch/Water-Polo-Olympic-Games-Tokyo-2020-E18-Mens-Preliminary-Round-Group-A-JPN-vs-HUN-231209?redirect=true
Watched japan vs hungary group A match to refresh my memory on how to press a person, take a foul and drive into open space

# data[].attributes.body
100k cycle

# data[].attributes.body
Swam 5km

# data[].attributes.body
2 sets of 50 squads, 50 crunches 20 pushups