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Developing 100m race speed endurance

We did the following set today to help swimmers with enduring the discomfort of the final 25 metres in a 100m metres race. It also helps swimmers to pace their first 50 metres better so that they can more evenly split their race, as opposed to the pace dropping dramatically in the second 50 of the race.


300m – 2 x (50 F/S, 50 B/S, 50 F/S catch-up)

4 x 25m FAST! dolphin kick underwater @1 min – odds on front, evens on back. Breath hold for whole 25m if possible *with fins

4 x 25m Fly Build @4s *with fins

Main Set – Part 1

5 rounds of the following:

1 x 50m race pace from dive start

1 x 50m race pace from push

#1-#3 F/S – @1min 15s for the first 50m

#4 Br/S – @1min 40s for the first 50m

#5 B/S – @1min 30s for the first 50m

*3 minutes recovery between each round

50m easy recovery at the end

Main Set – Part 2

6 x 50m F/S

#1 and 2 @1min

#3 and 4 @55s

#5 and 6 @50s

Cool Down

100m choice


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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