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Friday – Quality IM work

Warm-up

400m – 2 x (100m F/S, 50m single-arm Fly, 50m B/S)

8 x 25m F/S Descend #1-4 and #5-8 @40

Main Set

All swims must be performed at just under race pace

200 IM – race pace plus 10s @7 mins

4 x 125 IM with floating 50 – race pace plus 5-7s @5 mins

#1 – 50m Fly, 25m B/S, 25m Br/S, 25m F/S

#2 – 25m Fly, 50m B/S, 25m Br/S, 25m F/S

#3 – 25m Fly, 25m B/S, 50m Br/S, 25m F/S

#4 – 25m Fly, 25m B/S, 25m Br/S, 50m F/S

4 x 50m Fly race pace plus 3-5s @3 mins

Cool Down

200 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)

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