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Friday – Quick Fly and Free

Warm-Up

  • 200m Choice
  • 2 x (4 x 25m kick @50s *Descending 1 to 4)

 

Main Set – Part 1

  • 8 x 25m FLY 80-85% @1min
  • 50m EZ Choice
  • 50m FLY off block max effort
  • 100m EZ Choice

 

Main Set – Part 2

  • Broken 200m (8 x 25m F/S FAST with 15s recovery between each 25m)
  • 50m EZ Choice
  • 2 x 50m F/S off block Max Effort @2min
  • 100m EZ Choice

 

Main Set – Part 3

  • 8 x 25m FLY 80-85% @1min
  • 50m EZ Choice
  • 50m FLY off block max effort
  • 100m EZ Choice

 

Cool Down

  • 50m Frog, 50m Shark

 

 

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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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