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Wednesday – Increasing tolerance

Today’s set is a more gentle introduction to more demanding lactate tolerance sets for younger swimmers. Out of a total set of 20 x 50m, swimmers work at 80-85% for 15 of the 20 efforts, with the set getting progressively harder with swimmers trying to make the swim and rest times. As the swimmers progress over the coming months, we will look to do all the tougher swimmers off the 50 seconds interval and, possibly, add 6 x 50 and 7 x 50.



  • 300m (100 F/S, 50 B/S, then repeat)
  • 4 x 25m F/S descending 1 to 4
  • 4 x 25m Fly


Main Set – Part 1

  • 1 x 50m F/S @50s
  • 1 x 50m F/S @1.10
  • 2 x 50m F/S @50s
  • 1 x 50m F/S @1.10
  • 3 x 50m F/S @50s
  • 1 x 50m F/S @1.10
  • 4 x 50m F/S @55s
  • 1 x 50m F/S @1.10
  • 5 x 50m F/S @55s
  • 1 x 50m F/S @1.10


Main Set – Part 2

  • 5 x 100m IM @2.10
  • 8 x 25m F/S kick with 15s rest between each
  • 2 x 50m F/S FAST! one straight and one broken for 15s at 25m


Cool Down

  • 100m 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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