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Friday – The All Rounder

Credit for this main set goes to Clark Campbell, head coach of the University of Kansas Swimming & Diving program. Developing strong all round swimmers who work with all strokes to improve is the key to successful swimming and longevity in the sport. We did an adaptation of this set for our younger, less experienced, swimmers, which I have also shared.


Do the following twice through

  • 25m F/S Last In, First Out (LIFO)
  • 25m F/S, 25m B/S LIFO
  • 25m F/S, 25m B/S, 25m BR/S LIFO

Then complete:

  • 4 x 25m F/S Build
  • 4 x 25m B/S kick with fins


Main Set

Swim the following four times through (1. FLY, 2. B/S, 3. BR/S, 4. F/S):

  • 4 x 25m with fins – @1 min – 50m pace or better
  • 3 x 50m @2 min – 100m pace
  • 2 x 25m @1 min – 50m pace
  • 1 x 100m EZ recovery


Adapted Main Set

For less experienced swimmers:

Swim the following four times through (1. FLY, 2. B/S, 3. BR/S, 4. F/S):

  • 4 x 25m with fins – @1 min – 25m pace or better
  • 3 x 50m @2 min – kick 7 to 8 out of 10 effort
  • 2 x 25m @1 min – 25m pace
  • 1 x 75m EZ recovery




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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