- Shashinee A/P Kamalavanan

- A195436

- 2nd August 2025 - 8th August 2025

2. How is your progress?

First and foremost, in Week 2, I am happy to share that my swimming has progressed a lot. The first major skill I picked up was the proper hand movement for breaststroke especially the motion used when floating up to take a deep breath before continuing underwater. I believe that learning this has made my strokes smoother and more controlled. As for achieving my Week 1 goal, I can now swim completely on my own without the support of a float board. I am able to float confidently while combining correct breaststroke hand and leg movements with proper breathing and floating techniques which has made my swimming feel more natural and efficient.

As it is, I have attached short clips of me swimming without a float board to show this progress. In addition, I have also been working on completing a full leap which is swimming from one end to another end without stopping. This has been a great challenge to test my stamina. Besides, I have also been doing individual practice sessions in which I have practised swimming multiple leaps to build endurance while refining my breaststroke technique. On top of that, I have also been watching instructional Youtube videos to learn how experienced swimmers practice breaststroke and develop stamina which tips I have been applying in the pool. With each swimming session, I feel more confident, more in control and more motivated to keep working towards my next goals in the upcoming weeks.

3. Points to remember from Week 2!

- The first point would be when swimming underwater, I must remember to breathe slowly and steadily to avoid rushed breaths, to maintain better control and conserve energy.

- The second point would be I need to focus on controlling the timing and coordination between my breaststroke hand movements and leg kicks for a much more smoother and efficient swimming.

- The third point would be with each swimming session, I should continue refining my ability to swim breaststroke technique independently across one complete leap while gradually building stamina and endurance through consistent practice.

4. Your feelings & thoughts

My feelings and thoughts at this phase are filled with gratitude as I am now able to swim independently without the support of a float board. This achievement is more than just a skill for me, it is a step towards one of my small dreams which is to swim confidently and freely. Every time I get into the water now, I feel a sense of excitement, knowing that I have reached a stage I once only hoped for. It encourages me to keep going and put in the effort to further refine my skills especially in building my stamina.

This progress has also taught me a valuable lesson which is with consistent practice, patience and determination, anything can be achieved. This mindset applies not only for swimming but also to all aspects of my life. Having said this, I am truly excited for my future swimming sessions. My aim now is to gradually improve my stamina until I am able to complete two full leaps which is swimming to and fro with confidence and without stopping. I know it will take lots of effort and dedication but I am eager to take on the challenge and see just how much more I can achieve in the weeks to come.

5. ONE good thing from what you did that you can practice now!

One good thing that I would like to mention is that now with the ability to float and swim across the pool, I can confidently approach deeper swimming pools with a depth of around 2 metres which is actually above my height. This is something I would not have imagined doing before I learnt to swim independently. The ability to stay afloat and move with proper technique gives me the reassurance that I can handle myself safely even in deeper water. It has also removed the fear of drowning which I used to have and replacing it with a sense of excitement to explore more challenging swimming environments. This confidence allows me to make full use of the swimming pool for practice, giving me more space to improve my stamina and prepare me for even greater swimming goals in the future.

6. Any difficulties/concerns? How did you cope?

One of the main difficulties I faced in Week 2 was swimming the entire length of the pool which is one leap without stopping. In the beginning, this was definitely challenging as I often found myself needing to pause halfway through. The combination of maintaining proper breaststroke technique, controlling my breathing and sustaining the effort for the full distance took a lot out of me. However, with consistent and persistent practice, I was eventually able to complete one full leap without stopping. While it was still tiring at first, I began to notice that my sense of fatigue gradually decreased after each practice session. This progress has motivated me to keep pushing myself, knowing that my stamina and confidence were gradually improving. It has also given me the determination to aim for my next milestone which is swimming two full leaps without stopping and I am committed to working steadily towards achieving that goal in the upcoming weeks.

7. Your plan for next week (Week 3)

My plan for Week 3 is to swim two full leaps which is swimming to and fro without stopping. I know that this is going to be quite challenging but nevertheless, I am ready to put in the effort and consistency needed to achieve this goal. In addition, my other big focus will be on continuing to build my stamina as endurance is essential for completing two leaps in one go while maintaining proper technique and control. Last but certainly not the least, I plan to start practicing water treading which is the ability to stay afloat in an upright position using a combination of gentle arm movements and a steady kicking technique. This skill will be particularly useful for me when resting in water without holding on to the poolside. Although it may be challenging at first, I believe that by breaking it down into smaller practice intervals and focusing on correct hand and leg coordination, I will gradually improve. By the end of Week 3, I aim to be more confident and one step closer to reach my long-term swimming goals.

1. Name, Matric Number, Date

Srikah Ganesh, A194680, 17 August 2025

2. How is your progress?

This week, I made noticeable progress in both my karate techniques and physical conditioning. I practiced more on my blocking and punching form, especially the rising block and inside block, and learned how to deliver punches with proper stance and breathing. My movements became sharper and more controlled compared to Week 1. In addition, we did a lot of physical drills such as partner sit-up claps for core strength, high kick stretches for flexibility, weighted squats with equipment for leg power, and horse stance holds with punches for endurance. These exercises helped me improve my strength, balance, and coordination.

3. Points to remember from Week 2!

I learned several key points that I must remember moving forward. It is important to keep my guard up at all times and make sure my fists are tight and aligned. Breathing properly during strikes makes techniques more powerful and helps maintain stamina. Flexibility is just as important as strength, so consistent stretching is necessary for high kicks. Finally, I realized that teamwork is very valuable, as training with partners allows us to push harder and correct each other’s mistakes.

4. Your feelings & thoughts

This week’s training felt more intense than the first week. My legs were sore from holding stances and my balance was tested during high kicks, but I also felt proud because I could see myself improving. Training with teammates gave me motivation and support, which made the hard exercises more enjoyable. Overall, I feel stronger, more disciplined, and excited about my progress.

5. ONE good thing from what you did that you can practice now!

One good practice I can continue at home is horse stance with punches. This exercise strengthens my legs, improves endurance, and also helps me maintain focus. I can also continue with sit-ups and squats regularly since they do not require much space or equipment but still build the stamina I need for karate.

6. Any difficulties/concerns? How did you cope?

The biggest difficulty I faced was holding my stance for a long time during blocking and punching drills, as my legs would start to shake. I coped by adjusting my breathing and gradually increasing the duration to build strength. Flexibility for high kicks was also a challenge, so I practiced daily stretches at home to improve my hip and hamstring mobility. Another concern was coordinating blocks with footwork, but I managed to cope by first practicing the movements slowly and then increasing the speed once I got the rhythm.

7. Your plan for next week (Week 3)

Next week, we will be preparing for the beep test, teamwork activities, and kick practice. My plan is to build stamina for the beep test by doing light jogging. For teamwork, I want to focus on better coordination with my partners by supporting each other during drills, motivating one another, and keeping our rhythm together. For kicks, I will practice stretching daily and rehearse my front and side kicks to improve height, balance, and control. By preparing in these areas, I hope to perform confidently in Week 3.

Subethera Shatia Rama, A195744, 18/8/2025

2. How is your progress?

• My progress is good, although my body is taking a bit longer to get used to the water.

• I’ve learned to be patient and I’m fascinated by how the body slowly adapts to swimming.

• This week, I learned the basics of freestyle.

• First, I need to master my kicking style.

• Next, I worked on correct hand pulling.

• Finally, I practiced proper breathing while swimming.

3. Points to remember from Week 2!

• Kicking must be fast, if it’s too slow, I will sink and won’t be able to propel forward.

• Breathing is the hardest part, especially for adults. We tend to lift our heads up to take in air, which causes us to sink.

• For me, it takes longer to turn my body properly and take a breath.

4. My feelings & thoughts

• I’m enjoying the process and I really love it.

• Initially, it was very hard, but I managed to push through and improve.

5. ONE good thing I can practice now!

• My kicking has improved a lot.

• I am also getting better at taking breaths while swimming.

6. Any difficulties/concerns? How did you cope?

• My kicking was too slow at first, so I need to practice more to propel better.

• I often sank in the water when trying to breathe.

• To cope, I practiced turning my body properly and repeated the movements until I improved.

7. My plan for next week (Week 3)

• I plan to learn breaststroke, backstroke, or butterfly stroke.

2. My progress

   • This week, i learned about tennis serve. On tv, it looks like easy, but it was quite hard to be accurate and giving enough power for the contact between the racket and the ball

   • I learned basic serve motion, focusing on ball toss and contact point

   • Continued forehand/backhand drills, adding more baseline rallies. My focus this week was to have more consistent with my backhand and forehand

   • Off court, i did some workouts such as jump rope and jogging to increase my stamina

     
     

3. Points to remember from week 2

   • A consistent ball toss is essential for a good serve

   • Hand eye coordination are really important in tennis

   • Move your feet to the ball rather than stretching for it

     
     

4. My feelings & thought

   • I fell more comfortable with my racket control

   • serving is more challenging than expected but fun to learn

   • technique are more important than power in tennis

     
     

5. One good thing I can practice now

   • Ball toss for my serve

     
     

6. Any difficulties/concerns, how did you cope?

   • Inconsistent ball toss in my service. So, i practiced toss without hitting for several minutes daily

7. Your plan for next week (Week 3)

   • Focus on both serve and rallies consistency

   • Learn return of serve technique

   • Increase rally length to 15+ shots

Nur Aleeya Maisarah Binti Mohd Rozlee, A196077, 11th August 2025 - 15th August 2025

2. How is your progress?

For my week 2 of elective posting, I am becoming more familiar with the techniques that I have been taught in week 1 such as bubbling, different types of floating, how to resurface after floating and so on. As always, at the start of each class I would start with bubbling technique as a warm up. Additionally, this week I also started to learn kicking style as the fundamentals for strokes such as breaststroke. The leg movements consist of bending your knees outwards and making sure your feet are meeting from heel to heel essentially forming a ‘V’ then straightening and pushing your legs wide open before bringing them back together in a straight position. I was instructed to practice this leg movement a few times around the pool. Other than that, I am also more confident with being in the water.

3. Points to remember from week 2!

The takeaway lesson from week 2 for me is that leg movement or steps is really important to be familiar with as they are what would give that forward push in any types of swimming strokes alongside the arms. It is also important to take my time to get the steps right. There is no point in rushing as it is more crucial to swim effectively by getting the movement correct. Additionally, my coach also taught me to wait 2 seconds after each leg movement so that I am pushed forward in the pool before repeating it.

4. Your feelings & thoughts

I am grateful that I am able to perform the basics more confidently and more easily now. I have much more fun in the water now that I know what technique to do to stay afloat, and to breathe underwater. On the flip side, I also found the leg movement a bit difficult to do at first. But with more practice and patience, I hope to improve more as time goes on.

5. ONE good thing from what you did that you can practice now!

One good thing that I am really appreciating is now that I am able to float easily, I feel more calm when I am in the water. Especially when the depth is deeper and reaches up to my neck. I realised that because of the basics I have, I no longer panic as much when I make a misstep. This is because now, I know how to handle my breathing and the proper technique to carry out in order to help me resurface above water.

6. Any difficulties/concerns? How did you cope?

I honestly found the leg movement that was taught this week to be a bit challenging to do. I found myself often forgetting to position my heels in the ‘V’ shape which is important to do as this step pushes the water outwards to give that forward push. However, my coach was kind enough to help me with it by positioning my legs and making sure I practiced the leg movement a few laps around the pool.

7. Your plan for next week (Week 3)

I am aiming to be better at the leg movement and to apply everything that has been taught so far more mindfully. Additionally, I am planning to learn more about breaststroke next week.

• Name: Wai Shu Mei

• Matric Number: A195150

• Date: 11/8/2025

  
  

2. How is your progress?
This week, I transitioned to coaching intermediate students. The sessions were more intense compared to beginners, as they already had some foundation. I focused on refining basic techniques, incorporating more structured drills, and strengthening footwork patterns. The players were able to handle faster-paced exercises and showed good adaptability.

3. Points to remember from Week 2!

• Intermediate players need refinement, not just repetition, focus on correcting small technical errors.

• Drills should simulate real match situations to keep them engaged.

• Footwork efficiency (speed + balance) is crucial for executing stronger shots.

• Consistency under pressure is more important than flashy shots.

• Encouragement + technical feedback motivates them to push harder.

  
  

4. My feelings & thoughts
Coaching intermediate students was both exciting and challenging. I had to adjust my teaching style, instead of introducing basics, I focused more on correction, speed, and precision. It felt rewarding to see how quickly they absorbed feedback and applied it during rallies.

5. ONE good thing from what you did that you can practice now!
Introducing multi-shuttle drills to test both racket skills and footwork, this pushed players to stay alert, move faster, and maintain consistency in returning shots.

6. Any difficulties/concerns? How did you cope?

• Difficulty: Some players relied too much on strength and neglected proper footwork positioning.

• Coping Strategy: I emphasized footwork-first approach, used shadow drills without shuttles, and reminded them that strong shots come from good positioning, not just power.

7. Your plan for next week (Week 3)

• Introduce offensive techniques like smash drills and defensive responses (lift/clear under pressure).

• Work on stamina and agility through continuous footwork circuits.

• Encourage players to apply techniques in short match-play scenarios.

• Provide personalized feedback for each player to track progress.

1. Your name, matric number, date

Nur Maisarah Mohd Firdauz, A191736,

11-17 August 2025

2. How is your progress?

In Week 2, I am more satisfied with my swimming progress compared to last week. As usual, the class began with warm-up exercises, including the bubble jumps. I now feel more confident and more comfortable with breathing underwater. This week, I successfully learned two types of floating techniques which are the star float and mushroom float. The start float helped me understand how body positioning and relaxation allow me to stay afloat more easily. The mushroom float was more challenging because it required me to curl up and hug my legs while trusting my body to float. Although it felt awkward at first, I managed to overcome my fear by practicing slowly and staying relaxed. Overall, I am happy with my progress and feel more confident being in the water.

3. Points to remember from week 2!

•Master breathing techniques underwater

•Stay relaxed while floating

•Patience and practice are needed to gain more confidence

•Trusting the water is important. Instead of fighting against it, I should let the water support me.

4. Your feelings & thoughts

I am happy to master two types of floating techniques this week. At first, I was nervous bevause floating required me to completely trust the water, but over time I realized that once I relaxed, it became much easier. The star float gave me a sense of freedom and lightness, the mushroom float challenged me to stay calm in a more enclosed postion, which felt unusual at first but rewarding once I managed to do it. I also noticed that I am beginning to feel less fear and more enjoyment in the pool. Each class builds my confidence little by little.

5. ONE good thing from what you did that you can practice now!

One good thing I achieved this week is learning how to remain calm while floating. Previously, I would panic when my body started to sink or when I felt water around my face, but now I can control my breating and trust the water to hold me up.

6. Any difficulties/concerns? How did you cope?

The main difficulty I faced this week was the mushroom float. At first, the idea of curling up into a ball and waiting to float felt uncomfortable and even a little scary. I had to overcome this fear by reminding myself to stay calm and focus on my breathing. Each time I practiced, I tried to relax a little more and trust the water to support me. With the guidance of my instructor and repeated practice, I slowly became more confident.

7. Your plan for next week (Week 3)

For week 3, my plan is to continue practicing and refining the two floating techniques I learned this week, so that I can perform them more smoothly and without hesitation. Besides that, I am to master new techniques such as the back float and the push and glide. I believe this skills will help me prepare for swimming strokes in the future.

Week 2 has been all about balance - both in theory and in water. I completed Sections 3 and 4 of my PADI eLearning, where I learned the importance of buoyancy control, slow ascents, safety stops, and always keeping an eye on depth and air. I also practised basic swimming skills. Floating, steady kicks, and calm breathing reminded me that comfort in the water is just as crucial as memorising dive theory.

Points to remember from this weeks is controlled breathing -slowing down and staying calm, whether in the pool or with my books.

I feel more at ease this week compared to Week 1. The theory is starting to make sense, and practising swimming gave me a sense of freedom and calm in the water. Instead of nervousness, I feel curious and excited about actually applying these skills soon.

One good thing I can practice now is controlled breathing- slowing my breaths, staying relaxed, and keeping calm under pressure. It helps me conserve energy in the pool, and even outside of diving, it’s a great way to manage stress while studying.

Dive planning and pressure group tables were my main challenge, but I tackled it by breaking things down step by step, like interpreting the chart. I also watched few youtube videos to understand better.

For Week 3, my goal is to finish the final eLearning section and the exam, swimming and practice scuba diving in the pool.

SYAFEEQ BIN MOHD ZAKIR HUSSIN

A195550

7/7/2025

2. How is your progress?

My impact with the ball have been improved a lot. The ball goes straighter instead of to the right. Tempo also have been improved as well. In Week 2, I started to learn about putting and using wedges. so this the first time i had a lesson on putting and using wedges. The swing is quite different from the swing for the irons and driver.

3. Points to remember from week 2!

During putting, my head must be perpendicular to the ball and the swing in longer on the back swing rather than the down swing. The pitching swing is also different as it is only a quarter swing and more body dependent. I do not have to swing the ball to hard because the ball does not have to go far.

4. Your feelings & thoughts

I think it is very important to master my short game rather than my long game such as using my driver and my irons. it is also important to learn how to get out of the bunker when you are in one. Consistent and accurate is important for the greens

5. ONE good thing from what you did that you can practice now!

it is a good thing that you can learn how to putt and also using pitching wedge at home without having a proper golf simulator at home.I can practise putting with the carpets at home

6. Any difficulties/concerns? How did you cope?

it was my first time learning pitching and wedges so i wasn't comfortable and consistent with the swing yet but i manage to get used to it

7. Your plan for next week (Week 3) practice at home on my on carpets

• Bubbling while moving is more challenging but trains rhythm and breathing control.

• Using a kickboard helps isolate leg movement and improve kicking technique.

• Consistency in breathing keeps the body calm and balanced.

• Proper kicking provides propulsion, but it must be steady and not rushed.

  
  

4. My feelings & thoughts
   I feel that my confidence in the water has improved compared to the first week. At first, bubbling while walking felt awkward, but with practice, I found it enjoyable and even calming. Learning to kick with the board was also exciting, though tiring at times. Overall, I can sense that I am slowly building endurance and coordination, which motivates me to keep going.

   
   

5. ONE good thing I can practice now!
   I am now able to coordinate my breathing with my leg kicks, something I couldn’t do in Week 1. This makes me feel more in control and prepared for swimming strokes.

   
   

6. Any difficulties/concerns? How did you cope?
   One difficulty I faced was keeping my kicks consistent. Sometimes my legs moved too fast, which tired me quickly, or too slow, which caused me to sink slightly. To cope, I listened to my coach’s advice to keep a steady rhythm and focus on small but strong kicks. With repetition, the movement started to feel more natural.

   
   

7. My plan for next week (Week 3)
   My plan is to refine my kicking technique further and start practising arm movements together with breathing, so I can gradually move towards full stroke swimming such as freestyle or breaststroke. I also want to build more stamina and become comfortable moving across longer distances in the pool.