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Monday – Mix it up

Keeping sets interesting in the cold winter months are important for swimmers to make quick gains in fitness and maintain motivation to keep getting up for early morning sessions.

 

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

100m F/S

4 x (3 x 75m as 25m F/S Kick, 25m F/S finger tip drag, 25m B/S single-arm by 3)

Warm Up

100m F/S

4 x (3 x 75m as 25m F/S Kick, 25m F/S finger tip drag, 25m B/S single-arm by 3)

Warm Up

100m F/S

4 x (3 x 75m as 25m F/S Kick, 25m F/S finger tip drag, 25m B/S single-arm by 3)

Warm Up

100m F/S

4 x (3 x 75m as 25m F/S Kick, 25m F/S finger tip drag, 25m B/S single-arm by 3)

Main Set

10 x 50m F/S

 

10 x 15m F/S Kick (Odds FAST!, Evens EZ) @45s

 

6 x 25m B/S with walk back

 

2 x 25m F/S kick (25m EZ, 25m FAST)

 

Main Set

10 x 50m (25m B/S, 25m Br/S)

 

10 x 25m F/S Kick (Odds FAST!, Evens EZ) @45s

 

6 x 25m Fly from dive with walk back

 

4 x 25m F/S kick (Up EZ, Back FAST) @45s

 

Main Set

10 x 75m I/M (Fly, B/S, Br/S)

 

10 x 25m F/S Kick (Odds FAST!, Evens EZ) @45s

 

8 x 25m Fly @1min

 

4 x 25m F/S kick (Up EZ, Back FAST) @45s

 

Main Set

10 x 75m I/M (Fly, B/S, Br/S)

 

10 x 25m F/S Kick (Odds FAST!, Evens EZ) @45s

 

8 x 50m F/S (25m FAST, 25m EZ) @1min

 

4 x 25m F/S kick (Up EZ, Back FAST) @45s

 

Cool Down

100m Choice

Cool Down

100m Choice

Cool Down

100m Choice

Cool Down

100m 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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