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Wednesday – rotating the speed

Continuing on with developing endurance for swimmers, we should always include speed work within the set. A great way to do this is by completing a set of 100m intervals where 25m of each 100m is done a full speed with the rest of the drill completed EZ. I like to throw a drill in the mix as well just to keep it interesting. The drill 25 will always be done in the 25m prior to the 25m fast, so that drills are not completed in a fatigued state, so the swimmer can really concentrate on the drill technique.



  • 400m (100m F/S, 4 x 25m F/S Kick, 100m F/S pull, 50m B/S, 50m BR/S)
  • 4 x 25m F/S Build


Main Set

  • 16 x 100 IM rotation with FAST 25m and Drill 25m completed as follows @2.15:
  1. 25m FLY FAST, 25m B/S EZ, 25m BR/S EZ, 25m F/S catch-up drill
  2. 25m FLY single-arm drill, 25m B/S FAST, 25m BR/S EZ, 25m F/S EZ
  3. 25m FLY EZ, 25m B/S single-arm drill, 25m BR/S FAST, 25m F/S EZ
  4. 25m FLY EZ, 25m B/S EZ, 25m BR/S 2 kicks 1 pull drill, 25m F/S FAST

Repeat the above 4 times to make the 16 repetitions

  • 1 x 50m F/S FAST broken @25 for 15s


Cool Down

  • 100m 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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