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Friday – All Butterfly

A butterfly swim set using fins every now and again can be used effectively to increase the total distance of butterfly swam without compromising the stroke mechanics. We are trying to get more 50m repeats of Butterfly swam by our swimmers, so using the fins is an excellent way to help swimmers build towards repeats of this distance in training. Added to this, fins can be used really effectively to help swimmers get a feel for flattening out their butterfly, creating greater forward motion and reducing the amount of up-down movement that can slow swimmers down.


  • 100m F/S
  • 100m B/S
  • 8 x 25m F/S build @40s
  • 25m Fly


Main Set – Part 1

  • 8 x 25m underwater Fly kick this streamline extension with fins
  • 4 x 25m underwater Fly kick this streamline extension, then 1 stroke, with fins
  • 8 x 25m six Fly kicks underwater then 3 Fly strokes with no breath – EZ F/S to end


Main Set – Part 2

  • 8 x 50m Fly with Fins @1.20
  • 50m B/S recovery without fins
  • 6 x 25m Fly with Fins @40s
  • 75m B/S recovery without Fins
  • 1 x 50m Fly for time
  • 1 x 50m Fly with Fins for time


Cool Down

  • 100m B/S


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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