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Wednesday – Four Strokes to IM

This is an aerobic capacity building set to support swimmers with developing endurance. The set goes up in distance working through the strokes in IM order, then coming down in distance with the swimmers coming down in distance swimming IM. We will do this set again in a few weeks and decrease the rest times for swimmers as they get fitter.

Focus for the set:

  • Perfect streamline with push off, plus pull out for BR/S
  • Proper turns
  • Fly hands / arms enter shoulder width apart



  • 5 minutes of 25m F/S, 25m B/S and 25m single-arm Fly
  • 6 x 50m F/S kick – descending 1-3 and 4-6 (3 and 6 should be flat out)


Main Set

  • 4 x 25m Fly @45
  • 4 x 50m B/S @1.10
  • 4 x 75m BR/S @2 min
  • 4 x 100m F/S @1.50
  • 200 IM @4 min

Recovery @1.30 – keep hydrated!

  • 2 x 100m IM @2 min
  • 4 x 50m IM @1.20 (Fly, BR/S) and @1.10 (B/S, F/S)
  • 4 x 25 Sprint IM Order with walk-back @1.30


Cool Down

  • 100m F/S


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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