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Wednesday – Back half 50 speed

This morning’s set we are preparing for a 50 meter sprint meet in Shanghai later this month. The focus of the set is maintaining speed in the back half of the 50 with the turn being used as the platform to build that speed. This is a high quality workout with significant rest between swims for swims to get within 3-4 seconds of their PB each time.


200m (50 F/S, 50 B/S, 50 F/S single-arm by 3, 50 B/S)

4 x 25 F/S Build

4 x 25 F/S (15m Tarzan Drill sprint, 10m EZ)

4 x 25 F/S Build

Main Set

12 x 50m F/S @2min 30secs FAST with negative split (2nd 25m must be faster than 1st 25m)

Focus points:

  1. 1st 25m should feel fast but relaxed
  2. Strong push off the turn with hard lick kick
  3. Hold streamline position out of turn to maintain speed and build into 2nd 25m

Note: Hold times through the set

Cool Down

200m (50 single-arm fly, 50 B/S recovery pause drill, 50 F/S finger tip drag, 50 Br/S 2 kicks to 1 pull)

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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