My training programme will be to improve rowing. Rowing requires a high standard of endurance and strength, therefore the components of fitness I will concentrate on improving are strength and endurance. For my training programme I will have to consider my current level of fitness, my age, health, my motivation, what I enjoy, and any injuries I have. My current level of fitness is quite high as I participate in a lot of sports. I usually go surfing on average three times a week, I play football for an hour twice a week, I swim for an hour...
do my jogs/sprints. Maybe it would be a good idea to time myself on interval training then I could try and complete the set number of repetitions faster than the previous week.

If I decide to continue to train like I have been, so I do not loose my fitness the principle of reversibility, I will keep steadily applying overload. I may change some of the stations on the circuit to ones I enjoy more. Most things I would probably keep the same though as my training programme has been a success!