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Tuesday – The accordion

Accordion sets are good fun and challenging to do. You start out the set with a reasonable amount of recovery between each swim, the recovery then decreases pushing swimmers to make the interval before increasing again. Often swimmers just making the toughest intervals struggle with the slightly easier ones that come afterwards, as they are not able to hold the pace, even though a rest interval may be 5 seconds more. This is great for showing swimmers to be conservative in their pacing over the first few repetitions and then effectively deal with flushing out the lactic acid once the really hard work has been done.

Warm Up

100m F/S

100m B/S

100m F/S

100m B/S

4 x 25m F/S Build

 

Main Set

4 x 100m F/S pull @2 min aiming for 1.25 and below on all 4 efforts

50m EZ B/S

2 x 200m F/S pull with finger paddles @4 min aiming for sub 2.55 for each effort

50m EZ B/S

Accordion set (11 x 50m F/S) as follows:

  • 1 x 50m @1.10
  • 1 x 50m @1.05
  • 1 x 50m @1 min
  • 1 x 50m @55s
  • 1 x 50m @50s
  • 1 x 50m @45s
  • 1 x 50m @50s
  • 1 x 50m @55s
  • 1 x 50m @1 min
  • 1 x 50m @1.05
  • 1 x 50m @1.10

 

Cool Down

8 x 25m (odds B/S with emphasis on shoulder roll, evens F/S catch-up)

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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