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Monday – Freestyle catch / Backstroke rotation

This set is designed to support swimmers in improving their freestyle catch at the top of the stroke and improve body rotation to generate a stronger backstroke pull.


  1. Improve Freestyle catch
  2. Improve Backstroke shoulder rotation

*Make sure you have fins and kick board by side of pool



  • 8 x 50m – Odds (1,3,5 and 7) are F/S @1 min, Evens (2, 4, 6 and 8) are B/S @1.10)

30 seconds recovery

  • 6 x 50m kick @1.25 as follows:
    • UP: 25m F/S kick with board (100%) effort)
    • BACK: 25m F/S EZ

30 seconds recovery


Main Set – Part 1:

  • 4 x 75 F/S Drill @1.40 as follows:
    • 25m left arm
    • 25m right arm
    • 25m catch-up
  • 4 x 50 F/S catch-up drill @1.05
  • 4 x 50m F/S build @1 min
  • 4 x 75 F/S @1.15


2 min Recovery (hydrate and put on fins)


Main Set – Part 2:

The set below is completed with fins:

  • 4 x 50m B/S periscope drill @1.15
  • 200m B/S single –arm, opposite arm recovery by 4 @4.30
  • 4 x 50m B/S FAST – focus on should rotation @1.30


Cool Down:

  • 100 choice (no fins)

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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