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Friday – Bringing it down fast

A ‘down the ladder’ speed set is a great way to keep swimmers working hard as they get tired. This one we have done with IM working from 200m downwards, dropping the swim by 25m each time. Enjoy!


  • 200m F/S and B/S mix
  • 4 x 25m F/S kick FAST!
  • 4 x 25m F/S build


Main Set

  • 200m IM Fast @7min
  • 175m IM Fast (drop 25m Fly) @6.30
  • 150m IM Fast (25m fly, back, breast 75 free) @6min
  • 125m IM Fast (25m fly, back, breast, 50 free) @5min
  • 100m IM Fast @4 min
  • 75m  IM Fast (Fly, back, breast) @3 min
  • 50m IM Fast (back, breast) @2 min
  • 25m Fast Fly




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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