1. Header: fill in the name, time, place and other information of the record form.
2. Date: fill in the date of each punch.
3. Items: Fill in the specific items of each punch, such as swimming distance, diving depth and swimming time.
4. Achievements: Fill in the achievements of each punch, such as whether the goal is achieved or not, whether there is progress, etc.
5. Evaluation: fill in the evaluation of each punch, such as whether it is satisfactory or not, whether it needs improvement, etc.
6. Signature: Fill in your name and date to prove the authenticity of the record form.