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Monday – Taper descent

We have a big meet this weekend and have come off 3 weeks of heavy work, so it is time to freshen up. Descending sets are a good way for swimmers to concentrate on technique and a relaxed speed before dropping the hammer a few times to test their speed.

Warm-Up

10 x 100m F/S Descending time (maintain good form throughout working on perfect turns and high elbow recovery) #1 @2.15, #2 @2.10, #3 @2.05, #4 @2.00, #5 @1.55, #6 @1.50, #7 @1.45, #8 @1.40, #9 @1.35, #10 EZ recovery

Main Set

8 x 2m5 F/S or Fly kick (Descend #1-4 and #5-8) @1 min

50m EZ B/S

6 x 50m F/S from dive (Descend #1-6 – start at 50%, increase effort by 10% on each swim)

100m EZ Choice

4 x 15m dead stick swims – from vertical start in deep water sprint 15m to end of pool, swim back EZ

Cool Down

100m 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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