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Friday – Swim Meet Approaching

Tomorrow, swimmers will compete in the Dulwich College Invitational Meet, so today’s set is aimed at freshing swimmers up in preparation to swim well.


  • 200 F/S
  • 100 B/S
  • 200 F/S Pull
  • 100 B/S
  • 200 F/S kick
  • 100 B/S


Main Set Part 1

  • 10 x 15m breakouts

Swimmers sprint the first 15 metres – then EZ to the end climb out and walk back

Focus on

  • Perfect entry and streamline position
  • Fast underwater kick
  • Surface before you slow down to maintain speed into the stroke

2 x Fly

2 x B/S

2 x BR/S

4 x F/S


Main Set – Part 2

Turns with a 3-5 stroke fast breakout

Focus on:

  • Get feet planted firmly on wall for push off
  • Correct streamline for push off and fast underwater kick
  • With flip-turns –get feet over fast

For Fly and BR/S turns – make sure there is a two-hand touch


Relay or EZ swim down

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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