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Monday – swimming fatigued


This morning’s set is an adaptation of this set from the Auburn Tigers swim team (thanks to coach Brett Hawke for sharing). The set aims to build speed, kick strength and also to control breathing. With the hypoxic work, the swimmers can feel fatigued for the sprints and the kick that come after, so a good recovery swim between each set is necessary to flush out the arms and legs of any lactic acid. Enjoy!


300m (100 F/S, 50 F/S Kick, 100 B/S, 50 B/S Kick)

6 x 25m F/S (Odds 15m Fast, 10m EZ: Evens 10m EZ, 15m Fast)

Main Set

75m F/S Kick (25 surface blast, 25 cruise, 25 u/w blast)

50m F/S Hypoxic – good technique and fewest breaths as possible over the 50 metres

25m F/S Sprint!

100m EZ Choice recovery

75m F/S Sprint!

50m F/S Kick – 25m cruise, 25m u/w blast)

25m F/S Hypoxic – good technique and fewest breaths as possible over the 25 metres

100m EZ Choice recovery

75m F/S Hypoxic – good technique and fewest breaths as possible over the 75 metres

50m F/S Sprint!

25m F/S Kick u/w blast

100m EZ Choice recovery

*Repeat the above with fins

2 x 15s vertical kick with 15s recovery. After the 2nd vertical kick blast swimmers take off fins as fast as possible and sprint 25m F/S kick

Recover – 2mins

Kick on wall – push off with hands, kick back to wall, push off with hands, kick back to wall and flip turn followed by 25m F/S sprint (see video below)

Cool Down

100-200m Choice EZ

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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