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Wednesday – Building IM speed

This is a great set for improving both 100 and 200 IM speed and endurance:


200m (50 F/S, 50 B/S, 50 single arm Fly, 50 F/S)

4 x 25m IM order build (speed goes from steady to fast over each 25) with fins @40s

4 x 25m IM kick build (fly kick done on back) with fins @45s


Main Set – Part 1

4 x 25m IM order fast with fins @30s

Recovery 30s and fins off

3 x 50 IM order (Fly, B/S, Br/S) @1 min

Recovery 30s

1 x 50 F/S FAST! broken at 25m for 10s

50 easy recovery backstroke

Repeat 2 more times


Main Set – Part 2

45s vertical kick with fins

15s recovery fins off

1 x 50 F/S FAST! broken at 25m for 10s

4 x 25 F/S kick build


Main Set – Part 3

2 x 50m F/S for time off 3 mins – must hold same time for each


Cool Down

100 easy backstroke


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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