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Friday – breaking up 50s speed

Our first quality speed set of the new school year has swimmers completing both straight and broken 50m sprints. The broken swims are added towards the end, so swimmers can really focus on working hard for each of the 2 laps:



400m (100m F/S, 50 B/S, 50 F/S kick, then repeat)

4 x 25m IM order with 20s recovery between each 25m

4 x 25m F?S build with 20s recovery between each 25m


Main Set

3 x 50m F/S FAST @3 mins

3 x 50m F/S FAST (broken @25m for 15s) @3 mins

3 x 50m IM order (1. Fly to B/S, 2. B/S to BR/S, 3. BR/S to F/S) @3 mins

3 x 50m IM order as above (broken @25m for 15s) @3 mins

8 x 25m F/S with 15s recovery between each 25m


Cool Down

100m-200m EZ 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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