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Monday – Welcome to the holidays

Many of our swimmers missed our regular squad sessions last week because they had school camp. Not wanting them to miss out on too much water time, we decided to throw on 3x squad sessions during the Chinese National Day holiday week, as we have our first meet coming up soon after. We were able to extend the session time by half an hour, which allowed for a bit more time to practice some water skills, such as sculling, which we do not get to do so often.


  • 16 x 25m F/S with 10s recovery after each 25m. Odds are normal F/S and evens are F?S with finger tip drag.
  • 18 x 25m Kick completed as 6 sets of 3 x 25m (F/S kick with board, B/S 6 kick should rotation, BR/S kick with hands on butt) 15s recovery after each 25m.


Main Set

  • 4 x 50m B/S single-arm drill by 3 – with finger paddles @1.15
  • 4 x 25m B/S sculling drill (see below). Swimmers may struggle with this, so after the 4 x 25m, show them the video and get them to do it again.
  • 2 x 25m B/S scull only
  • 2 x 25m B/S scull for 10m and move into fast full stroke for remaining 15m
  • 10 x 50m B/S build @1min
  • 12 x 25m BR/S with focus on pullout from dive and from push – with 20s recovery between each


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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