Department of Education

Region III
Division of City Schools
OLONGAPO CITY NATIONAL HIGH SCHOOL
OLONGAPO CITY
S.Y. 2016-2017

SWIMMING SECONDARY

PHYSICAL FITNESS MONTH WEEKS DAYS CONDITIONING SKILLS

DEVELOPMENT
Endurance June 1-4 MWF Warm-up out of Swim 30 minutes
water jogging Swim 4 x 100m/10
exercises and stretching sec rests
Swim 10x50 speed/15
sec rests
Kick Board (feet on)
800
Pull Boys (hand only)
800
10x25 strokes 5 sec.
Rest
Tuesday Long jogging 30 meters Land drills, and strokes
Weight training and correction of
Fitness Exercises movements
July 1-4 MWF Jogging fitness exercise, Water activities
stretching sit-ups and push Long swim drills 5000 m
ups speed exercises Correction of stroke
Tuesday Long jogging fitness Stroke movement
Exercise and Weight Group training
Trainings
Sprint Training August 1-4 MWF Warm-up 15m Short distance swim
Sit-ups, push-ups Speed training at 4000m
Stretching activities
Tuesday Jogging, runs more on Stroke movement
ability workout Fast movement
 Power Training September 1-4 MWF Warm-up exercises, Form trial speed
Stretching, sit-ups and 200 m
abdominal training 50m.100m, 4 times
Tuesday Jogging exercises Group training and
With training on stretching continuous strokes and
movements
Balance Training October 1-4 MWF Warm-up overload Systematic overload of
15% emerge system
Endurance 15%-20% Aerobics stroke of 8000m
Basic endurance 60%-70%
Sprint training 5%-10%
Tuesday Jogging weight training Group training
fitness exercise Speed running
Ability workout
Emersions Training November 1-4 MWF Warm-up stretching Speed skills 2000m
Sit-ups, abdominal workout 400m
Fast 200 5 sec rest
Repetition of strokes
6 x100m
10x50m
5x7m
20x25m
Tuesday Long jogging Group training and land
Weight training drills
Fitness exercises
December 1-4 MWF Warm-up Drills movements
Stretching, sit-ups and 10x200m speed
abdominal workout stroke
6x100 swim speed
20x25m speed

Tuesday Jogging exercises Group training and land

Ability and workout drills
Recovery January 1-4 MWF Jogging, stretching and Drill movement
 cool down Stroke 4,6,8 movements
Stretching
Tuesday Jogging, stretching and Stroke movements and
cool down techniques
Endurance February 1-4 MWF Work-up exercises Forms training and long
Stretching, sit-ups and distance repetition
abdominal training
Tuesday Jogging exercises Group training continuous
Stretching/ training strokes and movement
Power Training March 1-4 MWF Jogging exercises Time training speed
Weight training repetitions
Tuesday Jogging Group play
Weight training
Fitness exercises

Reference: 1. National training Seminar Workshop of Teacher Corp. Baguio City, May 2000
2. International Olympic committee of the Phil. Sports Institute, Pasig City, Philippines

Prepared by: Content Noted:

REYNALD REYES EVA P. UNAY Ed.D.

Swimming Specialist Principal IV

Reviewed by:
RAMIL C. GONZALES
District X-PSDS
OLIVIA G. CANNU, Ed.D.
Head VI, MAPEH
SATURNINO D. DUMLAO
EPS-PESS

Approved by:

BERNADETTE P. TAMAYO, CESO IV

OIC- Schools Division Superintendent