Weight Training

Week of January 22-26

Monday, January 22
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Tuesday, January 23
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Wednesday, January 24
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Thursday, January 25
Objective: Perform and assess team sports (swimming).
1. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
2. Lap Swim x 8

Friday, January 26
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim
___________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Lap Swim


Week of January 15-19

Monday, January 15
MLK HOLIDAY—NO SCHOOL

Tuesday, January 16
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Wednesday, January 17
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Thursday, January 18
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Friday, January 19
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim
___________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Lap Swim


Week of January 8-12

Monday, January 8
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Swimming: Start Tuesday: January 16
2. Warm Up: Dot Drill
3. Review Lifting Technique:
-Parallel Squat
4. Lower Body/Ab Workout
-2 x 10 Repetitions
*Parallel Squats/Sit Ups
*Hex Bar Deadlift/Toe Touches
*Calf Raises/Criss Cross Abs
*Lunges/Scissor Abs
5. Cool Down: Stretch

Tuesday, January 9
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Arm Curls
*Incline Press/Skull Crushers
*Bent Over Rows/Upright Rows
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Wednesday, January 10
Objective: Know and practice proper swimming pool safety procedures.
1. Hand Out & Go Over: Swimming Rules and Contract (Return by Tuesday, January 16)
2. Choose Teams
3. Alternate Activity: Kick Ball

Thursday, January 11
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Arm Curls
*Incline Press/Skull Crushers
*Bent Over Rows/Upright Rows
*Shrugs/Wrist Curls
3. Cool Down: Stretch
Friday, January 12
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 12-Minute Run
3. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 12 Minute Run
3. Swimming Rules and Contract
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