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Maxelle's School and Swim Routine

Maxelle's weekday routine includes a structured schedule from waking up at 6:00 AM to going to bed at 10:00 PM, incorporating school, swim training, and an ab workout. Key elements include healthy meals and snacks, hydration, and flexibility in the workout intensity. The routine emphasizes the importance of pre-training nutrition and controlled movements in the ab exercises.

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maxarrieta11
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2 views2 pages

Maxelle's School and Swim Routine

Maxelle's weekday routine includes a structured schedule from waking up at 6:00 AM to going to bed at 10:00 PM, incorporating school, swim training, and an ab workout. Key elements include healthy meals and snacks, hydration, and flexibility in the workout intensity. The routine emphasizes the importance of pre-training nutrition and controlled movements in the ab exercises.

Uploaded by

maxarrieta11
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Maxelle's Weekday Routine (School + Swim + Abs)

Morning
- 6:00-6:30 AM - Wake up + light breakfast
- Examples: oatmeal + banana, or 1 egg + toast + fruit
- Hydrate: water or milk
- 6:30-7:00 AM - Morning prep / get ready for school

School Time
- 7:30 AM - 3:30 PM - School
- 10:00 AM (optional) - Snack if hungry
- Fruit (apple, banana, or orange) or yogurt
- Lunch (12:00-12:30 PM)
- Protein + carbs + vegetables
- Example: chicken/fish + rice + veggies

Afternoon / Pre-Training
- 3:30-4:30 PM - Travel / relax / homework
- 4:30-5:00 PM - Pre-training snack
- Banana, granola bar, or sandwich
- 5:00-7:30 PM - Swim training

After Training / Evening


- 7:30-8:30 PM - Eat dinner (even if outside)
- Try: grilled chicken/fish + rice + veggies + water
- Avoid fried food and sugary drinks most of the time
- 8:45-9:00 PM - Arrive home (or right after dinner if home)

Ab Workout
- 9:00-9:15 PM - Ab routine
- 1-minute plank
- 25 assisted crunches
- 30 bicycles
- 30 unweighted Russian twists
- 20 leg raises
- Repeat 2-3 rounds
- 9:15-9:30 PM - Shower

Night / Sleep
- 9:30-10:00 PM - Light relaxing activity (reading, journaling)
- 10:00 PM - Sleep

Notes / Tips for Weekdays


1. If you eat out after training, just do abs after you get home (~30-45 min after dinner).
2. Pre-training snack is essential - you will be strong in the pool.
3. Water is key - aim for 1-2 liters per day.
4. Quality over quantity - focus on controlled, slow movements in your ab routine.
5. Flexibility is fine - if you are too tired, do a shorter ab session (1-2 rounds instead of 3).

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