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Monday – working on freestyle

After a great first meet of the season, swimmers were back in the pool this morning working on freestyle basics:

Focus for session: Hand entry and catch phase for freestyle


16 x 25m – Odds F/S, Evens F/S catch-up concentrating on hand entry phase.

4 x 100 F/S Kick @2.30


Main Set:

4 x 100m @1.40

30s recovery

4 x 100m F/S pull with finger paddles @1.45

2 x 50m B/S EZ

4 x 50m F/S @55s

30s recovery

4 x 50m F/S @50s

1 x 50m EZ B/S

8 x 25m – Odds F/S Sprint @30s, Evens B/S EZ @50s


Cool Down

100m – B/S EZ


Total: 2450m

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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