Ok new questions about the fitness booklet.
If one is trying to follow the programme but for whatever reason one misses a day, should you A) just keep going and ignore that you missed that day, B) repeat the whole week, C) do both the missed day and the current day together ie run and do press ups etc or D) wait till you should have a rest day and do the missed workout on that day.
What should you do if you have some other sport or activity planned for a day, is it ok to swap an hour of archery for a session of sit ups and dorsal raises?
Currently I am considering redoing week 3 as I have stuffed it up by missing training on Wednesday and doing archery on Thursday instead of swimming, and on Tuesday I had to do the running and the previous week's trunk curl strength training day that I didn't get done, all inside of 30 mins so I did a sprint for as long as I could with my shin pains then did HIIT on the cross trainer, then did the press ups, curls and planks as a massive superset. Then I felt a bit sick. Wasn't sure if doing strength training on Tue meant I should not do it on the Wednesday again because maybe doing press ups and all two days running would rob me of strength gains rather than improve my strength. Should I just wait till Sunday and start again from day1 week 3?