Wednesday – IM and Free Quality 200s
Warm Up
100 F/S, 50 F/S Kick, 50 B/S, 50 B/S kick, 50 Br/S, 50 Br/S kick, 50 F/S
Main Set – Part 1
Round 1 – IM Work
Lanes 5 and 6 – 200 IM @5 mins
Lanes 3 and 4 – 150 IM @5mins (1.5 laps of each stroke)
Lanes 1 and 2 – 100 IM @5mins
Lanes 5 and 6 – 150m as (50 Fly, 50 B/S, 50 Br/S) @4 mins
Lanes 3 and 4 – 125m as (Fly 1.5 laps, B/S 2 laps, Br/S 1.5 laps) @4mins
Lanes 1 and 2 – 100 IM @4 mins
Lanes 5 and 6 – 100m as (50 Fly, 50 B/S) @3 mins
Lanes 3 and 4 – 75m as (Fly 1.5 laps, B/S 1.5 laps) @3 mins
Lanes 1 and 2 – 75m as (25 Fly, 25 B/S, 25 Br/S) @3 mins
Lanes 5 and 6 – 50 Fly @2 mins
Lanes 3 and 4 – 25 Fly, 25 B/S @2 mins
Lanes 1 and 2 – 25 Fly, 25 B/S @2 mins
Round 2 – Do the same but all freestyle with 1 min less rest for each swim e.g. 200m F/S @4mins
Main Set – Part 2
8 x 25 metres F/S kick (Odds ½ fast ½ easy, Evens ½ easy, ½ hard) @1 min
*Note: the fast means absolute 100% max effort
Cool Down
50 frog, 50 feet first sculling drill
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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)