Select the correct types of activities to effect each goal. Strength training results in specific changes. Also train for the specific activity you're interested in. For example, optimal swimming performance is best achieved when muscles involved in swimming are trained for the movement required. It does not necessarily follow that a good walker makes a good swimmer.
Overload is also important.
When you make your goals you need to set them so that you will work hard at your level of fitness. The goal here is to plan a program in which you work vigorously and long enough to overload your body above its resting level so that you bring about improvement. Plan your goals with a regular exercise program in mind. You can't hoard exercise. You have to plan to exercise at least 3 times a week to maintain the level of fitness you may desire.