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Friday – All four strokes – Quality 50s


200m F/S, 100 B/S with fins

8 x 25m F/S kick with fins – descend #1-4 and #5-8

3 x 10 seconds vertical kick with fins with 20 seconds recovery

8 x 25m F/S kick without fins – descend #1-4 and #5-8


Main Set

10 x 50m @3 mins RACE PACE!


Odds are done as straight 50m swims from a dive

Evens are done as a broken 50m with 10 seconds rest taken after 25m


#1 and 2 F/S

#3 and 4 Fly (Swimmers should try to swim fly as far as possible then swim F/S)

#5 and 6 B/S

#7 and 8 Br/S

#9 and 10 F/S


Cool Down

100-200 F/S pull with finger-tip drag

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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