Republic of the Philippines

EASTERN VISAYAS STATE UNIVERSITY

Graduate School
Tacloban City

Subject: PHY. ED 210_ SPORTS PSCHOLOGY

Student: Maike A. Ponferrada
Professor: Dr. Marlon E. Lora
Schedule: 3:30-6:30 (Every Saturday)

TRAINING PLAN FOR SWIMMING (BEGINNERS)

PARTS DAY 1 DAY 2 DAY 3

Static stretching Static stretching Static stretching

STRETCHING ROUTINE (5 minutes) (5 minutes) (5 minutes)
REST: 1 minute REST: 1 minute REST: 1 minute
100 m. Freestyle 100 m. Freestyle 100 m. Freestyle
WARM UP (10 minutes) (10 minutes) (10 minutes)
REST: 1 minute REST: 1 minute REST: 1 minute
2x4x25 m. Kicks Down 2x4x25 m. Kicks Down 2x4x25 m. Kicks Down
STRENGTHENING STROKE ( 5 minutes rest) STROKE ( 5 minutes rest) STROKE ( 5 minutes rest)
EXERCISE 2x4x25 m. Pull Down 2x4x25 m. Pull Down 2x4x25 m. Pull Down
STROKE (5 minutes rest) STROKE (5 minutes rest) STROKE (5 minutes rest)
100 m. Freestyle Easy 100 m. Freestyle Easy 100 m. Freestyle Easy
COOLDOWN Swim Swim Swim
(15 minutes) (15 minutes) (15 minutes)