Skip to content

Wednesday – Developing a strong 50 Freestyle

Still working on building strength and endurance through vertical kick work. Combining vertical kick hold with vertical kick blasts.


200m Choice with fins

8 x 50m F/S with fins – UP 25m underwater freestyle kick with breath hold as far a possible. BACK – 25m EZ F/S – 10s recovery between each

Main Set – Part 1

8 x 50 F/S with fins – First 10m underwater kick, then no breathing between flags (20-30m), pick up pace out the turn and cruise the last 5m. 15s recovery between each.

3 x 50m F/S with fins FLAT OUT! @2mins – aim to hit PB or better with each swim

50m EZ B/S

Main Set – Part 2

Vertical Kick set: 3 x (15 secs hold upper body out of water as high as possible, then 5 x Vertical Kick blasts) @1 min

8 x 25m F/S kick @1 min – hold best time for each

50m EZ B/S

3 x 50m F/S FAST! Descend the time for each i.e. start with the first 50m at 100m pace and descend from there. First rep is swim and recovery @2 min, second rep is swim and recovery @2.30

Cool Down

100-200m EZ choice

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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: