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Wednesday – mid-distance strength with a pinch

Even when we are trying to cover more distance and get swimmers stronger, we need to throw some speed work in each session just to keep sharp. This is a nice session for swimmers to focus on their pull, slowing down the mechanics in order to make the 5 breath hold to create a strong and efficient pull through the water. We cap it off with some srpints that really pinch when the arms are nice and tired!


400 metres 2 x (100 F/S, 50 B/S, 50 Br/S)


Main Set – Part 1

200m F/S pull – breathe every 3 strokes for first 50 metres, every 5 strokes for second 50 metres, every 3 strokes for third 50 metres, every 5 strokes for the last 50 metres

*Wait for everybody in the lane to finish, then

2 x 25m F/S kick FAST with 15 seconds rest between each 25m

*Wait for everybody to finish

Repeat the above set 6 times


Main Set – Part 2

1 x 50m F/S sprint

2 x 25m Br/S sprint – walk back

1 x 50m B/S sprint

4 x 25m Fly sprint – walk back


Cool Down

50m Frog, then 50m 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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