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Friday – breaststroke and fly with fins

Using fins are a great way to improve swimmers’ fly technique and strength without compromising the session by making them too fatigued to hold their stroke together. A nice drill for this is to use fly in combination with breaststroke e.g. 3 strokes of fly with 3 strokes of breaststroke, the fly kick is maintained by doing the breaststroke with fly legs. The latter is also excellent for working on a fast arm recovery in breaststroke.

Focus: fast arm recovery in breaststroke


  • 300m – as 100 F/S, 100 B/S, 100 F/S
  • 8 x 50m Fly kick with fins

Main Set

  • 8 x 50m with fins (3 strokes FLY and 3 strokes BR/S) – 15s recovery between each
  • 8 x 25m BR/S with fins (first two make splash go as far forward as possible) – see drill below from the Indiana Brownsburg Swimming Club


  • 8 x 25m BR/S without fins working on fast arm recovery
  • 5 x Dead Dog 12.5m sprints
  • 8 x 50m F/S @1 min
  • 1 x 50m F/S sprint as a relay
  • 1 x 25m Form stroke sprint as a relay


Cool Down

  • 100m B/S EZ


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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