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Monday – Starting out

After a long summer holiday with many swimmers being out of the pool, re-introducing swimmers to squad training needs to be carefully considered. As a result, we incorporate short distances and a lot of drills into the first week, as swimmers begin to re-establish a ‘feel’ for the water. We also give the swimmers a bit of extra kick work to raise heart rate without fatiguing the arms and losing form in the water.



  • 200m (100m F/S, 100 B/S, then repeat)
  • 8 x 25m F/S kick build – increase speed every 5m through the 25m


Main Set

  • 8 x 50m F/S single-arm with finger paddle on non-stroking hand – change hands at 25m
  • 8 x 50m F/S Finger-tip drag
  • 4 x 50m F/S catch-up
  • 4 x 25m F/S sprint from dive
  • 8 x 50m B/S single-arm by 3
  • 4 x 50m B/S 6 kick 3 stroke switch
  • 4 x 25m B/S sprint


Cool Down

  • 200m Choice



Swim Sets

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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