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Monday – Kicking back into it

After the three-week Christmas break, our swimmers are back in the water. With heavy arms and losing the feel for the water, first sets back should be a mix of things so that poor form in the water does not develop.

Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6
Warm-Up

300m as:

(50m F/S, 50m B/S, 100m F/S Kick, 50m B/S, 50m F/S)

 

 

 

Warm-Up

450m as:

(75m F/S, 75m B/S, 100m F/S Kick, 75m B/S, 75m F/S)

Warm-up

500m as:

(100m F/S, 100m B/S, 100m F/S Kick, 100m B/S, 100m F/S

Main Set

·      8 x 50m F/S @1min 45s – 25m fast kick, 25 EZ full stroke

·      6 x 75m F/S @2min 15s – 50m F/S pull, 25m F/S full stroke sprint

·      2 x 100m IM from dive @3min – The fly must be swam as a sprint then the rest is medium speed.

 

 

 

Main Set

·      10 x 50m F/S @1min 30s – 25m fast kick, 25 EZ full stroke

·      4 x 75m F/S @2min – 50m F/S pull, 25m F/S full stroke sprint

·      3 x 100m IM from dive @2min 30m – The fly must be swam as a sprint then the rest is medium speed.

Main Set

·      12 x 50m F/S @1min 15s – 25m fast kick, 25 EZ full stroke

·      6 x 75m F/S @1min 45s – 50m F/S pull, 25m F/S full stroke sprint

·      4 x 100m IM from dive @2min 15m – The fly must be swam as a sprint then the rest is medium speed.

 

If time, relay and 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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