Physical Education Training Program

Week .5 overview:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Swim –6-7am

Prac – 11G, 75 min
Prac – 12A, 75min
Beep test

Skipping – 5min
Skipping – 5min
Skipping – 5min
Skipping – 5min
Skipping – 5min

Completed
Completed
Completed

Training session No. ONE
Date: 1.8.12 (Wednesday) Time: 6-7am (1 hour) Venue: Aquarena Aquatic Centre
Weight: 64kg
Session Goal: To increase fitness and LME Warm-Up Description

Continuous swimming 400m – choice – 40%
Continuous swimming 200m – freestyle
Continuous swimming 200m – breaststroke

Training Method(s)

CONTINUOUS

Warm-Down Description Adult Signature:

Continuous swimming 1500m – choice – 75%
Continuous swimming 700m – freestyle
Continuous swimming 200m – breaststroke
Continuous swimming 400m – freestyle
Continuous swimming 200m – breaststroke Swim 100m – freestyle – 40%
100m – run, swim, polo, dive – 40%

Recovery Reflections: Physiological
Psychological

Weight: 64kg
Fatigue: 7/10
Heart Rate: not measured
Muscle Soreness:
Build-up of lactate acid and hydrogen ions was significant around 35 minutes into the session, but long-term fatigue was not greatly felt.
Overall Session Satisfaction: 4.5/10
Fitness level is slightly lower than I predicted, but not significantly so, on reflection I think I could have worked harder than I did, and will most likely add some drills in next session. Training session No. One.5
Date: 3.8.12 (Fri)Time: 8–9am (1 hr) Venue: School – DSC – Tennis courts Weight: 64kg Session Goal:
Get some general physical activity through a game of Lacrosse and acquire a few new skills. Warm-Up Description Pass ball to and fro between partner and self - 45%
10 successful catches/throws, at 10m, 20, and 30m – 45%