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Monday – All Freestyle

Big freestyle set today, focusing on high elbow relaxed arm recovery with maintaining speed through 100 metres.



  • 2 x 200m (50m F/S, 50m F/S Shark drill, 50m F/S kick, 50m F/S)

Main Set

  • 10 x 75m F/S (25m kick, 25m finger-tip drag, 25m build) @1.30
  • 8 x 100m F/S @1.45
  • 50m EZ B/S
  • 4 x (4 x 25m) with 1 minute between each set
    • First and Second set 4 x 25m @25
    • Third set 4 x 25m @22
    • Fourth set 4 x 25m @20


Cool Down

  • 100m B/S EZ


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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