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Monday – Back end 100m speed

Warm-up

200 choice

2 x (4 x 25 F/S Kick @50 seconds) *Descending 1 to 4 and 5 to 8

Numbers 1 and 5 are easy and numbers 4 and 8 are as fast as you can go.

 

Main set – Part 1

Swim this set 2 times through (total 30 mins)

2 x 50 metres F/S @ 1 min 30 secs – First 50 from dive and second 50 from push *need to get the second 50 as close to the time of the first 50

2 min recovery (Swim plus recovery = 5 mins)

2 x 50 metres B/S @ 1 min 30 secs – First 50 from Back start and second 50 from push *need to get the second 50 as close to the time of the first 50

2 min recovery

2 x 50 metres Br/S @ 1 min 30 secs – First 50 from dive and second 50 from push *need to get the second 50 as close to the time of the first 50

2 min recovery and repeat

 

Main set – Part 2

Lanes 5 and 6 – 4 x 75 metres F/S pull FAST! @ 1 min 30 secs

Lanes 1 to 4 – 4 x 50 metres F/S pull FAST! @ 1 mins 30 secs

2 x 25 Fly sprint on 1 min – First 25 from a dive and second 25 from a push

 

Cool Down

50 metres frog and 50 metres shark

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Swim Sets

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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