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More Cardio, Less Lardio-Let's Get Kids Moving!

Michael Sorrentino's E-Portfolio


Artifact 2

One Week of Swim Practice

December 4th-December 11th 2010



Monday Dec. 6th 4:15-6:45

-15 minutes of abs

-2 hours swimming-overload endurance-7500 yards


Tuesday Dec. 7th 7:15am-8:15am

-morning lift


-15 minutes stairs

-15 minutes of plyometrics

-2 hours swimming-threshold-7000 yards


Wednesday Dec. 8th 4:00pm-6:30pm

-2 hours swimming-long course recovery-6000 yards


Thursday Dec. 9th 7:15am-8:15am

-morning lift


-2 hours swimming-Speed work-5000 yards


Friday Dec. 10th 5:00pm-9:00pm

Swim Meet vs. Oneonta (home)

-200 yard Medley Relay (butterfly)-26.56

-200 yard Butterfly-2:15.88

-100 yard Butterfly-59.43


Saturday Dec. 11th 8-10am

Dry Land Practice

-10 minute warm up job around track

-10 minute stretch

-30 minutes of plyometrics

-30 minutes of medicine ball exercises

-30 minutes of relay races/tag games


Standard 2

Skill and Fitness Based Competence


Element 2.2: Achieve and maintain a health-enhancing level of fitness throughout the program


Artifact: Workout log for one week of swim practice


Date: December 4, 2010-December 11, 2010




This is a record of one week of swim practice leading up to a swim meet against Oneonta.


This is a typical week of swim practice and it includes over 10 hours of exercise not counting the meet itself.  This workout log touches on all aspects of health related physical fitness. Cardiovascular fitness is improved throughout the week since swimming is a sport that involves a lot of lung control. Muscular endurance is developed on the days where we swam more yards. Muscular strength is improved in the weight room as well as when swimming shorter faster sets. Flexibility is improved through stretching, and body composition is improved throughout the week since we burn so many calories working out.


It is important for physical educators to maintain a health-enhancing level of fitness because we need to demonstrate for our students what living a healthy lifestyle means. Just like you wouldn’t listen to a math teacher who doesn’t know math, students won’t listen to a physical educator who isn’t physically fit themselves. Also, through striving to be the best athlete that I can be, I’ve learned a lot more about exercising that I can now pass on to my students.

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