Skip to content

Wednesday – Changing the pace

Being able to train at different speed leads to multiple benefits when both training and racing. You cannot emphasize enough to young swimmers when it is time to go hard and that easy really means swim easy.

If hard swims are completed to the greatest intensity when required, the benefit will come when race only so long as there has been enough recovery in between each hard effort for the same level of intensity to be maintained during a set. Often we see swimmers not going easy when asked and later in the set they ‘blow up’ because they cannot put the required effort in to maintain the times for the hard efforts.

Another benefit, is that we need swimmers to feel what it is like when swimming at different speeds, so they then can apply this to race tactics at meets.



  • 400 m (100 Freestyle 50 Back, 50 Breast, 100 Freestyle, 50 Back, 50 Breast)
  • 12 x 25 m IM Order 85% of max effort (3 Fly, 3 Back, 3 Breast, 3 Free) @45  seconds


Main Set – Part 1

*during each swim, you must swim 25 FAST, 25 EZ

  • 400 Freestyle (pull) rest 30 seconds
  • 300 Freestyle (pull) rest 30 seconds
  • 200 Freestyle (pull) rest 20 seconds
  • 100 Freestyle (pull)


Main Set – Part 2

  • 6 x 75 Back or Breaststroke (25m Kick without board, 50m build pace full stroke) 15 seconds rest


Cool Down

  • 100 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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: