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Friday – Freestyle technique set

Warm / Up
Lanes 1+2 Lanes 3+4 Lanes 5+6
200 Choice

4×50 F/S kick 15 secs rest between each one)

250 Choice

6×50 F/S kick 15 secs rest between each one)

300 Choice

6×50 F/S kick 15 secs rest between each one)

Main Set

Wait for all swimmers in your lane to finish between each mini set e.g. 6 x 25

Each swimmer takes their rest interval based on the clock e.g. 15 or 20 seconds

Do not take longer or less than the rest interval given

6×25 @ :30 drill (finger tip drag drill) 15 secs rest
3×50 @ F/S (descend 1-3, 4-6) 20 secs rest
6×25 @ F/S single arm drill L/Up R/Back 15 secs
3×50 @ F/S Build 20 secs rest
6×25 @ F/S catch up drill
6×25 @ :30 drill (finger tip drag drill) 15 secs rest
4×50 @ F/S (descend 1-3, 4-6) 20 secs rest
6×25 @ F/S single arm drill L/Up R/Back 15 secs
4×50 @ F/S Build 20 secs rest
6×25 @ F/S catch up drill
6×25 @ :30 drill (finger-tip drag drill) 15 secs rest
6×75 @ F/S (descend 1-3, 4-6) 20 secs rest
6×25 @ F/S single arm drill L/Up R/Back 15 secs rest
6×75 @ F/S Build 20 secs rest
6×25 @ F/S catch up drill 15 secs rest
6×50 FS @ 2min30secs swim (ALL FAST) 6×75 FS @ 2min30secs swim (ALL FAST) 6×75 FS @ 2min30secs swim (ALL FAST)
Cool down 100-200 choice

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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