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Wednesday – Breaststroke drills

Second session of our first week of training and we are focusing on breaststroke with a nice coordination drill to see if there is a strength imbalance with the left or right side being stronger / weaker.


200m (50m F/S, 50m B/S, then repeat)

4 x 25m F/S Build

4 x 25m BR/S Build


Main Set – Part 1

8 x 50m BR/S kick – 25m fast / 25m EZ

4 x 25m BR/S balance – odds left side arm and leg only, evens right side arm and leg only

6 x 25m BR/S pullouts with stroke count – maintain for the set

3 x 50m BR/S with 80-85% effort concentrating on turn and pullout


Main Set – Part 2

2 x 25m F/S FAST

1 x 50m BR/S FAST

1 x 50M BR/S to F/S FAST


Cool Down

100m Choice EZ



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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