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Wednesday – Cranking it up

With a few more weeks of our school term to go and the Christmas break fast approaching, our swimmers still have our pre-Christmas time trial meet and party to look forward to. This means there is still some opportunity to swim some fast times, set PBs and break some school records. As a result, we are increasing the intensity and the distance as we begin to show our swimmers what they are capable of doing, so that when they return after the break they know where they can get back to and build upon that.


  • 250m (100m F/S, 75m B/S, 50m F/S, 25m B/S)
  • 4 x 25m F/S kick @45s


Main Set

  • 10 x 100m as follows:
    • 3 x 100m F/S pull @1:50
    • 4 x 100m F/S @1.45
    • 3 x 100m F/S @1.40


  • 5 x 100m IM @2 mins
  • 4 x 25m F/S kick @45s
  • 6 x 50m F/S @50s
  • 100 B/S EZ
  • 50m F/S sprint for time from a dive target PB +3 secs or better


Cool Down

  • 100m Choice


Total = 2500m


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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