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Friday – Fly and Free sandwiches

Combining fly and freestyle in a session is good to develop the same muscle groups and to build endurance. With younger swimmers it is difficult to do long sets of butterfly, so this set sandwiches 50m freestyle drills in between short bursts of butterfly, mixing the set up.

Warm Up

  • 8 x 50m – Odd F/S @1.00, Evens B/S @1.10

Main Set – Part 1

  • 4 x 25m Fly @45s
  • 4 x 50m single-arm F/S drill @1.10
  • 4 x 25m Fly @45s
  • 4 x 50m catch-up F/S drill @1.05
  • 4 x 25m Fly @45s
  • 4 x 50m F/S pull @1.00
  • 4 x 25m Fly
  • Recover 2 minutes

Main Set – Part 2

  • 400m F/S pull @7.30
  • 4 x 100m F/S @1.45
  • 4 x 50m F/S @50s
  • Recover 1 minute
  • 4 x 25m SPRINT – Fly UP, F/S BACK @1.00

Cool Down

  • 100m B/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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