- Shashinee A/P Kamalavanan

- A195436

- 9th August 2025 - 15th August 2025

2. Your progress so far

In Week 3, I am truly grateful of the progress I have managed to achieve. Looking back at the goals I had set for myself, one of the main targets was to swim two leaps continuously without stopping and I am glad to say that I was able to accomplish this. This achievement is very meaningful to me because swimming two leaps which is approximately 60 metres continuously required a great deal of practice, determination and effort. It was a challenging goal to reach as it took a lot of time, energy and commitment to gradually build up the stamina needed for continuous swimming. Having said that, I am happy that I managed to reach this milestone. I have also attached videos of myself swimming two leaps continuously to document the progress. In addition, I have noticed significant improvements in my endurance and overall ability to stay consistent in the water. This progress is important because stamina plays a major role in swimming longer distances which is something I will need for my upcoming breaststroke and water treading assessment in Week 4.

Another skill I determinedly worked on in Week 3 was water treading. To prepare myself, I took the initiative to watch several Youtube videos which explained proper techniques for water treading and provided useful tips for beginners. I have been applying these tips during my practice sessions which slowly improved my ability to stay afloat, remain balanced and conserve energy while water treading. During the assessment, for each leap, I will be required to perform water treading before moving on to the next leap. This means that the assessment will test on both my ability to swim breaststroke and also my endurance and control while water treading in between.

Besides, I have carried out individual practice sessions which has allowed me to reinforce what I had learnt during lessons with my instructor and gradually build more stamina. Thus, I was able to develop a smoother rhythm between breaststroke swimming, water treading and the ability to stay steady in the water before resuming my swim. I wholeheartedly believe that my progress has given me the motivation to push myself further onto the next challenge. All in all, this week has been productive, encouraging and has laid a strong foundation for my performance in the upcoming assessment and for my long-term goal of becoming a confident and capable swimmer.

3. Your feelings and thoughts

My feelings and thoughts are filled with happiness and a sense of contentment as I feel like giving myself a pat on the shoulder for successfully swimming two leaps continuously and for practicing water treading in between each leap. At the same time, I am very excited and eagerly looking forward for my upcoming assessment. Having witnessed one of the swimming assessments for others, I feel even more motivated and thrilled knowing that I will be taking mine in the upcoming week. Overall, I am truly grateful that through my elective posting, I am able to live a small dream of mine and gradually work towards swimming well with confidence.

4. How did you learn and apply the skill of decision making in your EP journey?

An example of how I learned and applied the skill of decision making during my elective posting in swimming was when I decided at the end of Week 2 to set a specific goal of swimming two leaps continuously in Week 3. This decision required me to reflect on my progress and commit to a realistic yet challenging goal. Then, I applied this decision by practicing consistently and incorporating water treading between leaps to build stamina and confidence. I believe that achieving this goal portrays my ability to make both thoughtful decisions and also to implement them effectively. With that, this highlights the role of decision making in my personal growth and development throughout my elective posting journey.

5. How did you manage your time throughout this EP journey?

I managed my time effectively throughout my elective posting journey by setting realistic weekly goals which allowed me to focus on one target at a time rather than being overwhelmed with too many objectives. This approach has helped me to prioritize effectively and made it much easier to achieve the targets I had set. I also made sure to make full use of Youtube videos as a supplementary resource whenever I needed additional tips or guidance on breaststroke swimming and water treading techniques. In addition, my instructor played an essential role by correcting my breaststroke techniques and providing timely feedback whenever I made mistakes. Lastly, through persistent and consistent individual practice sessions, I was able to reinforce my learning, build stamina and steadily work towards achieving the goals I had set.

6. Your plan for next week (Week 4)

My plan for Week 4 is to sit for my breaststroke swimming assessment in which I will also be assessed on water treading in between each leap. The assessment consists of four leaps with a few seconds given in between each leap before resuming to the next. In preparation for this, I plan to continue practicing consistently and building my stamina as completing four leaps will be a significant challenge. Nevertheless, I am determined to persist with refining both my breaststroke and water treading techniques in conditions similar to the assessment so that I can adapt more confidently. In addition, I would also like to get my evaluation form signed by my instructor as part of completing this elective posting. Last but certainly not the least, I would like to personally and wholeheartedly thank my instructor for being a great mentor, for guiding me in breaststroke and water treading and for playing an important role in helping me achieve this little dream of mine.

• Name: Wai Shu Mei

• Matric Number: A195150

• Date: 18/8/2025

2. Your progress so far
By Week 3, I feel more confident in handling intermediate players. We worked on smash techniques, defensive lifts, and improving rally consistency, while still reinforcing footwork. The students are adapting well to faster-paced drills, and I can see improvement in their court coverage and decision-making during rallies.

3. Your feelings and thoughts
I feel more comfortable balancing between guiding, correcting, and motivating the students. It’s rewarding to see them execute techniques more smoothly, especially after giving small adjustments. Coaching intermediate players has also sharpened my own awareness of technique and strategy.

4. How did you learn and apply the skill of decision making in your EP journey?
I learned to make quick decisions during coaching, for example, adjusting drills when players looked fatigued, or simplifying instructions when they struggled with a technique. I also had to decide which aspects to prioritize each session (technique refinement vs. stamina work), ensuring training was both effective and engaging.

5. How did you manage your time throughout this EP journey?
I structured each session into phases: warm-up, focused drills, footwork exercises, and game-play practice. This time management helped keep training organized and prevented wasted minutes. Outside of coaching, I prepared drill variations in advance so I could adjust quickly depending on the students’ needs.

6. Your plan for next week (Week 4)

• Continue strengthening offensive (smash/drop) and defensive (lift/clear)

• Increase intensity of footwork drills to improve speed and stamina.

• Give individual progress feedback to motivate players.

Srikah Ganesh, A194680, 24 August 2025

2. Your progress so far

In Week 3, I saw real growth in both my fitness and karate techniques. We started with the beep test, which pushed me to test my stamina, endurance, and discipline. The teamwork based warm-up games helped improve coordination, trust, and communication within the group while keeping the training fun and energetic. I also focused on flexibility training, which made my kicks smoother and more controlled. The highlight of this week was preparing for the grading session, where I practiced kata, stopping kicks, and strengthened my basic stances. Grading not only tested my skills but also my ability to stay composed, focused, and disciplined under pressure.

3. Your feelings and thoughts

This week was both challenging and rewarding. The beep test reminded me that improvement only comes with persistence and discipline, while the teamwork activities gave me a sense of leadership and responsibility as I worked together with others. Grading brought a mix of nervousness and pride it showed me how much progress I had made but also highlighted the areas I still need to refine. Practicing kata, in particular, gave me a strong sense of achievement because it required precision, balance, and mental focus.

4. How did you learn and apply the skill of decision making in your EP journey?

Decision making in karate is not just about reacting, it requires confidence, awareness, and control. During kata and stopping kick practice, I had to make quick adjustments in my movements while still maintaining accuracy. In teamwork games, decision making meant choosing the best way to contribute to the team, even if it required stepping back and letting others lead. This reminded me of situations in the medical field, where quick but careful decisions can make a big difference in patient outcomes. Karate is teaching me how to stay calm under pressure, trust my preparation, and think clearly, skills that are equally important for both martial arts and medicine.

5. How did you manage your time throughout this EP journey?

Time management has been about more than just setting a schedule, it has been about creating balance and consistency. I learned to prioritize my training without neglecting my personal and academic responsibilities. Before grading, I organized my time to focus on practicing kata, stances, and flexibility exercises, while also ensuring I had enough rest and recovery. This discipline kept me on track and prevented burnout. I also realized that effective time management requires adaptability, as I had to adjust my routine whenever my progress or commitments shifted. As a medical student, this reminded me of the importance of balancing study, clinical work, and personal wellbeing because just like in karate, consistency and discipline are key to long-term success.

6. Your plan for next week (Week 4)

For Week 4, I plan to focus more on exchange techniques and sparring sessions with my teammates, applying the techniques I have learned in real practice. My goal is to sharpen my punches, blocks, and defensive skills, while also improving my timing, reactions, and self-control during sparring. I will pay close attention to my coach’s evaluation and feedback, using it as a guide to reflect on my strengths and areas for improvement. Alongside the technical aspects, I want to continue developing my discipline, leadership, communication, and time management, as these qualities are just as important as physical skill. In both karate and medicine, growth comes from feedback, practice, and reflection and I plan to carry this mindset forward into Week 4.

Subethera Shatia Rama, A195744, 26/8/2025

2. Your Progress So Far

This week, I focused on learning the backstroke while also improving my freestyle technique.

For backstroke, I first practiced floating on the water to build confidence in maintaining buoyancy. Once I was comfortable, I began kicking while floating to propel myself forward. A swimming pad was given to help keep me afloat and reduce the risk of sinking. Gradually, I moved on to practicing with one arm raised straight and performing strokes alternately, before progressing to using both arms together. At times, I found myself sinking slightly due to slow kicking, which made me lift my head up to regain balance and stability. I realized that consistent, strong kicks are essential to avoid sinking. Overall, I found backstroke to be a very relaxing and enjoyable stroke, though it can make the lower body quite tired after a long practice session.

As for freestyle, I noticed significant improvement compared to last week. I managed to maintain a better head position without lifting it unnecessarily, and my breathing technique became more efficient. However, my kicking was still rather slow, which caused me to sink at times. Despite that, I feel more confident and comfortable with freestyle now and will continue practicing to strengthen my kicks and improve endurance.

3. Your Feelings and Thoughts

I feel a sense of achievement this week as I managed to learn a new stroke while at the same time improving my freestyle. Although I faced challenges such as sinking due to slower kicks, I see this as part of the learning curve and an opportunity to refine my technique. I enjoyed the backstroke as it gave me a calming sensation, almost like floating freely while moving. I also felt proud of my progress in freestyle, especially in mastering my breathing better than before. This motivates me to keep pushing forward and reminds me that consistent practice leads to steady improvement.

4. How Did You Learn and Apply the Skill of Decision Making in Your EP Journey?

Throughout this EP journey, I learned to apply decision-making by constantly evaluating my strengths and weaknesses in swimming. For example, I decided to focus on freestyle improvements while learning backstroke, instead of rushing into too many new strokes at once. I had to make decisions during practice as well, such as adjusting my pace, whether to focus on kicks or strokes, and when to take breaks if my body felt tired. This experience taught me that good decision-making requires self-awareness, prioritization, and adaptability. By making conscious decisions, I was able to progress steadily while preventing myself from feeling overwhelmed.

5. How Did You Manage Your Time Throughout This EP Journey?

I managed my time by practicing swimming about 3 to 4 times a week. These regular sessions provided me with enough frequency to steadily improve while still giving my body time to rest in between. Each practice session was focused on specific aspects of swimming, such as refining my freestyle, learning new strokes, or strengthening my kicks. By spacing out the practices across the week, I was able to maintain consistency, track my progress, and build confidence without feeling overwhelmed. This structured routine helped me stay disciplined and ensured that I was constantly moving forward in my swimming journey.

6. Your Plan for Next Week (Week 4)

For Week 4, I plan to challenge myself by learning breaststroke or butterfly stroke. I want to explore more swimming techniques to enhance my versatility and overall swimming ability. My goal is to focus on coordination and endurance while still improving my backstroke and freestyle as part of my foundation.

• Nur Aleeya Maisarah Binti Mohd Rozlee

• A196077

• 18th August 2025 - 24th August 2025

2. Your progress so far.

It’s my third week of elective posting. This week, applying all the basic techniques that I was taught during previous week I was finally at the stage of learning to perform breast stroke. To make it easier to grasp, my coach has divided the sequence of breast stroke swimming into two sets, which are Set A and Set B. Set A includes pulling using my arms and followed by kicking movement. Set A aims to familiarise us with the basic movements that will give the upward and forward push. Meanwhile Set B consists of bubbling, pulling with the arm, head up and lastly kicking. So far, with the guidance of my coach and a few sessions of self training, I am slowly but surely getting the hang of the sequence by paying attention to the rhythm of my movements. As my coach has said, it is important to pay attention to when your arm is pulling at the most pressure to be able to lift your head up, and then followed by kicking to result in that forward glide. Besides, it is also important to take my time and not rush the sequence so that I can swim effectively and cover a larger distance in the pool. I am now able to swim a few laps of Set A, and am training to be able to do more laps of Set B.

3. Your feelings and thoughts 

I am grateful and happy for the swimming techniques and skills that I have learned so far. I feel more comfortable and confident being in the water now, as I know what to do when I do a misstep, which is just curling my feet toward my body to help me resurface. I am having fun learning breast stroke as well. In my opinion, performing breast stroke requires getting used to the sequence which makes it complex in a sense, but once I get the hang of it it is actually quite satisfying to be able to perform it.

4. How did you learn and apply the skill of decision making in your EP journey?

In terms of decision making skill, I had learned to set goals for myself by the end of each week. For example, by the end of first week I aimed to master the basics such as bubbling and different types of floating. The second week I had strived to master the kicking movement required for breast stroke. This week, my goal was to be as familiar as possible with pulling with arm and kicking with leg by practicing these movements a few laps in the water before moving on with the full sequence of breast stroke swimming. Setting these goals for myself requires critical reflection and decision making on which part or sequence to improve and to be better at so as to make my upcoming lessons the subsequent week as smooth as possible. 

5. How did you manage your time throughout this EP journey? 

Throughout my elective posting journey, I learned to manage my time effectively by setting clear goals for myself each week. These weekly goals helped me stay focused on specific techniques or movements that I needed to improve on, based on both the progression of the lessons and feedback from my coach. For example, if my coach pointed out a particular area that needed more work such as refining my kick or improving the timing of my pull, I would allocate extra time during the week to practice that aspect. I also made it a point to set aside time outside of class for self-training sessions. These self-training periods were planned around my weekly regime and allowed me to practice what I had learned during lessons, helping me gradually build consistency and confidence in the water. This approach of weekly goal setting and following through with dedicated practice enabled me to make steady progress and stay on track throughout the elective posting.

6. Your plan for next week (Week 4)

My plan for Week 4 is to continue improving on my breast stroke swimming skill as best as I can. I hope to be able to do breast stroke swimming at least two full laps in the water. 

This week has been one of the most exciting milestones in my elective posting journey. I successfully completed my final PADI eLearning exam, continued my swimming practice, and do a try-out scuba session at UPM’s pool before heading to the real open water dives in Pulau Tioman.

Breathing underwater for the very first time was such a surreal mix of fun and strangeness — my brain knew I was safe, but my body took a second to believe it. I practiced buoyancy control, which honestly was much harder than it looks. I’m definitely not a pro at it yet, but every attempt makes me feel a little lighter and more in control. I also went through mask clearing and regulator exchange, which were challenging at first but gave me a real sense of achievement once I managed them. I also learned life saving techniques and skills which will be assessed in open water diving course in Tioman. All the steps and techniques that I have learned all this while in the e-learning module making more sense now but I do feel overwhelmed with the steps sometimes but I trust active recalling will help me with that. Honestly, just looking at all the scuba equipment up close made me even more excited for the upcoming dives in Tioman.

In terms of decision-making, I realised diving really teaches you to stay calm and choose your next step carefully. Whether it’s adjusting buoyancy or handling the mask underwater, each move requires a small but important decision — and learning to pause, think, and then act has been so valuable.

For time management, I’ve tried to balance my elective posting by breaking things into smaller goals. Finishing the eLearning early, setting aside dedicated swimming practice sessions, workout sessions to build stamina and spacing out my skills training really helped me stay on track without feeling overwhelmed.

Next week, in Week 4, I’ll finally be heading to Pulau Tioman for the real open water dives. My plan is to put all the skills I’ve been practicing into action, focus on improving buoyancy, and most importantly — enjoy every moment of being underwater in the sea.

1. Your name, matric number, date

Nur Maisarah binti Mohd Firdauz, A191736,

18-24 August 2025

2. Your progress so far

For Week 3, I learned two new skills which are the back float and the push and glide. The back float was quite challenging for me in the beginning because I had to lie flat on my back and trust the water to hold me up. It felt uncomfortable at first since I could not see where I was going, but after a few tries I started to feel more relaxed and confident. The push and glide was fun because I got to practice pushing off from the wall and gliding smoothly across the water. It gave me the feeling that I was really starting to swim, not just float.

3. Your feelings and thoughts

I feel happy with my progress this week because I can see how far I’ve come since Week 1. At first, I was very scared of water, but now I am more confident to try new techniques. The back float especially made me realize how important it is to stay calm and trust the water. The push and glide was exciting and made me enjoy swimming even more. At the same time, I know I still need more practice to make my movements smoother, especially when it comes to balancing myself in the back float.

4. How did you learn and apply the skill of decision making in your EP journey?

I applied decision making in small but important ways during the lessons. For example, when I felt nervous about the back float, I had to decide whether to give up or to keep trying until I got it right. I also had to decide on my body position — whether to adjust my arms, legs, or just relax and stay still. These small choices helped me to improve step by step. Decision making was also important in knowing when I should take a short break and when I should push myself to repeat the skill again.

5. How did you manage your time throughout this EP journey?

Throughout this journey, I managed my time by being consistent with attending every class and making full use of the practice time. I try to focus during the sessions and listen carefully to my instructor so I won’t miss important points. Outside of class, I spend some time recalling the techniques I’ve learned and thinking about how I can improve them in the next session. This way, I can keep track of my progress without feeling rushed.

6. Your plan for next week (Week 4)

For Week 4, I want to keep practicing the back float and push and glide until I feel completely comfortable with them. I also hope to start learning basic kicking techniques so I can prepare for swimming strokes later on. My plan is to continue building confidence in the water, stay calm in different positions, and practice regularly so that I can enjoy swimming even more.

SYAFEEQ BIN MOHD ZAKIR HUSSIN

A195550

7/7/2025

2. Your progress so far

So far i have improved mainly on my form, such as my leg position and the chocking of my hands during the top of my backswing.

3. Your feelings and thoughts

these classes has been very beneficial as it improves my golf game,i liked my coach a lot as he provide a lot of feedback on my swing. He also have a lot of tools to help me with the feel of my swing

4. How did you learn and apply the skill of decision making in your EP journey?

Playing on the course requires a lot of decision making. It all starts on the tee box, Whether you want to stay in the fairway or try to cut and land on the green is a choice that you have to make to suit your playstye but it does come at cost because of the chances of you hitting the ball in to the woods.

⁠5. How did you manage your time throughout this EP journey?

I practised golf on average 3 time perweek for this elective posting,it mainly consist of 2 sessions with the coach and 1 or 2 session alone revising the drills and technique that he taught.

6. Your plan for next week (Week 4) on my last week i plan to focus on my driver and go into the course with my coach to learn on how to play on the course

2. Your progress so far
It’s my third week of elective posting at Optimum Train Swimming Pool, Puchong. This week, I progressed from walking and bubbling to performing bubbling while kicking straight across the pool. At first, I was still a bit slow and rough, but I am slowly learning to relax my body and keep a steady rhythm. I used a swimming board to support my practice and focus on leg movements. In addition, I had the chance to practise with fins together with the swimming board, and I was able to swim fairly decently with them, which boosted my confidence.

3. Your feelings and thoughts
I feel encouraged seeing how I can now move across the pool without relying on walking, even though it is still tiring. Relaxing my body is something I still need to work on, but I enjoy the process and can see gradual progress each session. Using fins was fun and made me realise how strong kicks can really propel me forward.

4. How did you learn and apply the skill of decision making in your EP journey?
In terms of decision making, I chose to focus on consistency in my kicking and breathing before adding any new elements. I also decided to practise with both the kickboard and fins to improve my technique and build leg strength, which I know will be useful for later strokes.

5. How did you manage your time throughout this EP journey?
I managed my time by following a structured routine each session: warming up with simple bubbles, then practising kicking with the kickboard for several laps, followed by fin practice. This breakdown kept me focused, prevented fatigue, and ensured each aspect of my swimming improved steadily.

6. Your plan for next week (Week 4)
For Week 4, my plan is to refine my kicking technique further and start introducing arm movements, especially towards freestyle. I also aim to build more stamina by covering longer distances across the pool with fewer breaks.

A194566

18-24 August 2025

2. By the third week of my elective posting, I noticed significant improvement in both my basic strokes and overall confidence on the court. My forehand and backhand felt more consistent compared to the first two weeks, and I was able to rally for longer periods without losing control of the ball. I also became more comfortable with footwork drills, which helped me maintain better positioning during practice games. This week, I started applying more advanced techniques, such as learning when to use topspin for control and when to hit flatter shots for speed.

3. At the beginning of the week, I felt motivated but also slightly anxious about whether I could keep progressing at the same pace. However, as I noticed my strokes becoming more accurate and my stamina improving, I gained more confidence. I also enjoyed the sense of achievement when I was able to rally with my peers without frequent errors. There were still moments of frustration, especially when I made repeated mistakes with my serve, but I reminded myself that improvement is gradual. Overall, I felt proud of the progress I had made and encouraged to keep pushing myself.

4. Throughout this week, I learned to make better decisions on court, choosing when to play safe shots to sustain a rally versus when to take risks with more aggressive plays. This skill of decision-making reminded me of my medical journey, where clinical decisions also require balancing safety with necessary risks. I realized that good decision making is not just about skill, but also about patience, observation, and timing. This mindset helped me not only in tennis but also in how I approached tasks and challenges in my elective posting.

5. During this elective posting, I balanced my training schedule with self-study and personal commitments. I learned to manage my time by prioritizing practice sessions and allocating separate slots for reflection and rest. Instead of cramming all activities into one day, I spread them out across the week, which made the training more enjoyable and less overwhelming. Good time management allowed me to stay consistent with practice without sacrificing my academic responsibilities.

6. In the final week, I plan to focus on refining my serve, as this is still my weakest area. I also want to improve my ability to anticipate the opponent’s shots, which will help me react faster during games. My goal is to end the elective posting with a more rounded skill set and not just hitting the ball back, but playing with strategy and confidence. I also hope to reflect on the overall journey and identify the key lessons I can carry forward into both sports and my future medical practice.