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Friday – maintain speed and use that wall

It is important for any set that we use with swimmers, we give them a focus. Too many things to concentrate on and none of them end up being done correctly. Our Friday swim set demands that swimmers really work on their push-off from the wall making sure they generate maximum power, streamline appropriately and kick hard to maintain speed into their stroke.



200m Choice

4 x 25 F/S kick build with 15 secs rest between

4 x 25 Build IM order with 20 secs rest between


Main set

*NOTE: All swims from a dive, simmers must concentrate on streamline push off and hard kick off the wall

Part 1

5 mins for each interval (20 mins)

2 x 100 F/S FAST

2 x 100 F/S FAST broken @ each 25m for 10 secs

Part 2

3 mins for each interval – (18 mins)

3 x 50 (1 Fly, 1 B/S, 1 Br/) FAST

3 x 50 (1 Fly, 1 B/S, 1 Br/S) broken @ 25m for 10 secs




Cool Down

100m B/S



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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