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Friday – high intensity kick with sprint 50s

Warm / Up

200 Choice

8 x 25 @40s – single-arm F/S drill

 

Main Set

Lanes 1 + 2 (Beginner)

16 x 25 Fly / F/S @45s (first 6 strokes Fly, remainder of lap F/S

4 x 25 F/S sprint kick @50s

50 Fly / F/S sprint (all out off blocks)

50 B/S recovery

4 x 25 F/S sprint kick @50s

50 B/S sprint (all out off blocks)

50 F/S recovery

4 x 25 F/S sprint kick @50s

50 Br/S sprint (all out off blocks)

50 B/S recovery

 

Lanes 3 + 4 (Intermediate)

16 x 25 Fly / F/S @45 (Odd: Fly – Even: F/S)

4 x 25 F/S sprint kick @50s

50 Fly sprint (all out off blocks)

50 B/S recovery

4 x 25 F/S sprint kick @50s

50 B/S sprint (all out off blocks)

50 F/S recovery

4 x 25 F/S sprint kick @50s

50 Br/S sprint (all out off blocks)

50 B/S recovery

 

Lanes 5 + 6 (Advanced)

16 x 25 Fly @45s

4 x 25 F/S sprint kick @50s

50 Fly sprint (all out off blocks)

50 B/S recovery

4 x 25 F/S sprint kick @50s

50 B/S sprint (all out off blocks)

50 F/S recovery

4 x 25 F/S sprint kick @50s

50 Br/S sprint (all out off blocks)

50 B/S recovery

 

Relays

2 x (4 x 50 relay #1 F/S #2 Br/S)

 

1 x (4 x 25 relay Fly)

 

Cool Down

100 Choice

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Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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