Skip to content

Monday – In between 75’s

Sets where swimmers have to swim fast for 75 metres are a great way for building a swimmer’s strength to fight off fatigue in a 50 metres race but also great in help swimmers prepare for 100s. With the 100s, sets of 75 metres enable younger swimmers to keep their form together for the duration of the swim, whereas repeats of 100 metres we tend to see a deterioration in stroke form towards the end.


  • 200m Choice
  • 6 x 25m hard F/S kick with 20s recover between each
  • 2 x 25m F/S half FAST, half EZ


Main Set

  • 8 x 75m B/S – odds are EZ single arm backstroke drill (3 strokes on each side, repeat) @1.45, evens are FAST @1.20
  • 8 x 75 BR/S – odds are EZ two kicks one pull drill @1.55, evens are FAST @1.30
  • 8 x 75 F/S – odds are EZ (single arm freestyle drill (3 strokes on each side, repeat) @1.40, evens are FAST @1.10


Cool Down

  • 200m 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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: